Warm up: Grab a dumbbell 20/10. 100 m OH run, 10 liberty lunges, 100 m OH run, 10 pushups, 100 m OH run, 10 burpees, 100 m OH run. Then lay side by side for tababta hollow MB pass.
WOD:
In teams of 3, rotate as needed with number of athletes:
Complete a 1500m row with non-rowing athletes in plank. If any athlete comes out of position (row or plank), all members stop.
Complete 15 rope climbs (for members not yet on ropes, complete 10 ring rows for every climb)
Complete 800m buddy carry (one athlete is carries, one is carried, remaining athlete runs as well)
Complete 800m of prowler pushes (45s for men, 25s for women)
Post: Total team time
Don't forget Jagu-aspar Beach Day today at 12 pm. The address is: 1501 Gulf Way, Pass-a-grille, 33706. Bring your own everything. See you there!!
