Friday WOD

Partner WOD

Olympic Relay

AMRAP 30 min:
Round 1:
100m sprint
200m sprint
400m run
Running alternatives due to rain: 0:30 airdyne, 1:00 airdyne, 1:45 airdyne OR 0:30 triple under attempts, 1:00 double unders, 1:45 alternating leg singles

Round 2:
125m row
250m row
500m row

One partner works while the other rests. Example: CF1 runs 100m, then tags CF2 to run 100m while CF1 rests. When CF2 returns, the process repeats until the round is complete. All-out efforts.

Alternate exercises each round (1 complete  round running (100-200-400), 1 complete round rowing (125-250-500), etc.) Partners can choose which exercise type to start with

Compare to 5/31/13, 8/3/12