4 Jan 18

Metcon (Time)
5 Rounds
21 Double Unders (36singles)
12 Ring Rows
21 V-Ups
12 PVC OH Squats

15 min cap

Metcon (Time)
B. F.I.T. TEST (5 minute cap)
50 Burpees for time
Metcon (Time)
C. WOD #1
Run 800m or 1000m Row
50 Air Squats
Run 400m or 500m Row
25 Air Squats
Metcon (AMRAP – Rounds and Reps)
D. WOD #2

Teams of 5
Line the stations up in a single file order.
Each person starts at a different station. When the athlete returns from the farmers walk then all athletes switch stations.

Plate OH Lunges (35/25)
KB Sumo High Pull (53,35)
Barbell Push Press (45/35)
Mountain Climbers
Farmer Carry 50m

Bring the farmers carry all the way back to your line each time.
You can have teams Farmers carry around their single file line, as many times as you think it would equal 50m.

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