Thursday, May 23, 2013

Friday - WOD 123 - Stations

Max plank for time (choose 1 position only)

1 min at each station (30 seconds for beginners)
3 rounds
1 min rest between rounds

- KB swings 35/20
- Box jumps 24/20
- Sit ups
- squats
- ring rows

There will be 3 athletes at each station. The stations will be set up in the order they are above. At the top of each minute, a 3-2-1 rotate will be yelled out and each athlete will immediately move to the next station without rest.
A continuous count will be kept by the athlete.
After each round, the score for that round will be recorded and the athletes will get a 1 minute rest.

OT:Max chin above bar hold

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