3.16.16 TEAM WOD

irish yoga

Warm up:

coaches pick 

then 

Flush the toilet freeze tag

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Mobility:

calves and ankles

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WOD: (TEAM WOD/ TEAMs of 3)

For time:

1200 m run 

300 DU’s

10 team burpees (done together or doesn’t count)

800 m run 

200 DU’s

10 team burpees

600 m run 

100 DU’s

10 team burpees

400 m run

(run is done as a tag in and tag out… one partner sprints a lap and tags the next in.. split dubs up as needed)

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Cool down:

200  m walk 

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Extra credit/test:

250 m row for time (log into your WOD log books)