Saturday 10.7.17

Essentials:
A.
Teams of 3-4 people
For Time:
Row x 100 cal
Burpee x 75 reps
Single Unders x 400 reps
Burpee x 75 reps
Row x 100 cal
*Each team member must perform a minimum of 30cal on the rower
*Each team member must perform a minimum of 20 burpees
*Each team member must perform a minimum of 50 single unders
Time cap 20min

B.
Mobility
Seated Straddle x 3min
Saddle x 3min
Lizard R x 2min
Lizard L x 2min

Fitness:
A.
Teams of 3-4 people
For Time:
Row x 100 cal
Burpee x 75 reps
Single Unders x 400 reps
Burpee x 75 reps
Row x 100 cal
*Each team member must perform a minimum of 30cal on the rower
*Each team member must perform a minimum of 20 burpees
*Each team member must perform a minimum of 50 single unders
Time cap 20min

B.
Mobility
Seated Straddle x 3min
Saddle x 3min
Lizard R x 2min
Lizard L x 2min

Performance:
A.
Teams of 3-4 people
For Time:
Row x 100 cal
Burpee x 75 reps
Single Unders x 400 reps
Burpee x 75 reps
Row x 100 cal
*Each team member must perform a minimum of 30cal on the rower
*Each team member must perform a minimum of 20 burpees
*Each team member must perform a minimum of 50 single unders
Time cap 20min

B.
Mobility
Seated Straddle x 3min
Saddle x 3min
Lizard R x 2min
Lizard L x 2min