Speed/endurance:
In teams of 2, Row 4000m, athletes must switch every 250m. In the case of an odd number of athletes, the individual must row 2000m, with 1 minutes rest every 250m.
WOD:
Head 2 head
5 rounds per athlete, coach will count down each. Teams of no more than 4
4 Medball slams
4 Burpees
1 Four come suicide drill
Post team row time to comments.
CrossFit Ruck
Tabata push-ups/sit-ups
Burpee buy-in/cash-out
20min AMRAP (row wars format)
100m bear crawl (2/1.5)
vs
10 sandbag stepups
10 sandbag shoulder to shoulders
10 overhead sandbag squats
