Take 15 minutes to work on body awareness, kicking up, holds, and turf walks.
THEN
Divide class into four teams. Going one at a time, in order, each athlete will complete:
500m row (for calories)
Max clapping push-ups
Max wall balls (35/25)
Max ring rows
400m run
WOD begins with Athlete 1 rowing. Once A1 completes 500m, he/she moves on to max clapping push-ups while A2 rows. Once A2 completes row, A1 moves to max wall balls, A2 to swings, A3 to row. And so on. Once the final team member completes the row, work intervals are determined by each athlete completing the 400m run. (Athlete 5 finishes row, A1 goes for run, they all wok till A1 returns, then A2 goes for run and all work until he/she comes back.) All athletes move through (in waterfall style) until the last athlete on the team completes the 400m run.
