Thursday- Team WOD

Warm Up

Run or Row 500m

Finnish warming up going over each movement in WOD
(Highlight Rope Climbs, Tire Flips, Handstand Walking)

Team WOD

With a 30 min running clock

Teams of 3 complete 5 mins of:

1. Max reps Rope Climbs
2. Sled Push for total meters, (average bodyweight of team members)
3. Tire Flip, you choose the weight
4. Airdyne for max cals
5. Handstand Walk for total meters or wall walks
6. Row for max cals

1 athlete works at a time. Switch athletes at anytime.

VOD

Weather you eat or drink, or whatever you do; do it all for the glory of God.

– 1 Corinthians 10:31