WOD

Coach Rutherford's WOD
Tabata Circuit

Rowing
1:00 Rest
Barbell Muscle Snatch(male athletes 20kg/ female athletes 15kg)(rest in the high hang position. bar does not touch the ground)
1:00 Rest
Wall Ball (male athletes 20lbs/female athletes 20lbs)
1:00 Rest
Ball-Slams (male athletes 40lbs/female athletes 20lbs)
1:00 Rest
Sit-ups