Free For All Team WOD
Metcon (Time)
4 Person Team Completes the Following:
Buy-In
8 Minutes to Set 2 Rep Max Front Squat for each person on the team
– than
1 Mile Run – 2 people run 400 meters than tag the next 2 people to run 400 meters until the mile is complete. Partners must stay together during the run as they will be carrying a 1.5 pood kettlebell during the run
– than, 2 partners working at a time to complete the following
100 Pull Ups
200 Burpees
300 Sit Ups
400 Squats
500 Double Unders
2k Row – Each person must row 250 meters at a time and than switch so total of 500 meters rowed for each person on the team
Buy-Out
4 Minutes to accumulate as many Push Press for Men and Back Squats for women (95 lbs for men and women – bar cannot touch the ground during the 4 minutes, if bar touches the ground immediately do 5 burpees each before continuing)
Score – There will be 3 different scores for this WOD (total weight lifted as a team for front squat, time for WOD, and total reps for 4 minute AMRAP