May 14, 2015

Friday 15.05.15

Team WOD

"Frenemies"

For time in teams of 2 (Partners work together):
- 1600m run
- 200 DU
- 100 Burpees
- 100 Wallballs (20/14)
- 100 ring rows

Immediately following (Partners go head to head)

For time:
- 100 thrusters (45/35)

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

This is a two-part WOD. In part one, you and a teammate work together to complete the work in the shortest time possible. In part two, you go head to head to see who can do 100 bar thrusters the fastest! Friends become adversaries! Partner up with someone who will challenge you, and let’s get to it!

Rules:

One team member runs at a time. We will use the 400m route. One team member runs 400m, then the next runs 400m, and so on until the team has run 1600 total meters.

The rest of the work may be split however the team wishes. After the last ring row, the team records its time and immediately begins executing thrusters.

The first person to finish the thrusters is the winner!

1 comment:

Chuck Lawrence said...

Brad and Chuck: 19:08 Rx / C: 5:03 rx thrstr / B: 6:47 thrstr.

Farewell to Bethany J. You will be missed!