WOD: March 2nd, 2018

Team WOD

Fitness
Team WOD, rounds
In teams of three, complete 5 rounds each for time:
Row 500m, SkiErg 500m or AD 15/10 Cals
25 sit-ups
5 modified wall walks
*Each teammember will start at a different station andmay not rotate to the next station until all teammembers have completed their reps/row.

Scaled
Team WOD, rounds
In teams of three, complete 5 rounds each for time:
Row 500m, SkiErg 500m or AD 20/15 Cals
25 Medball Sit-ups 14/10
5 wall walks
*Each teammember will start at a different station andmay not rotate to the next station until all teammembers have completed their reps/row.

RX
Team WOD
In teams of three, complete 5 rounds each for time:
Row 500m, SkiErg 500m or AD 20/15 Cals
25 Medball Sit-ups 20/14
25m HS Walks
*Each teammember will start at a different station andmay not rotate to the next station until all teammembers have completed their reps/row.

Accessory/HIIT/ROMWOD

1.
4 rounds, EACH side:
10 kb side crunch
15m suitcase carry
10 kb side crunch
45 sec side prone hold
*This whole set is completed on one side, then change to other
**RX: 70/53lb kb, Scale: 55/35, Fitness: 25/15

2.
ROMWOD