Durability
Hollow Rock practice and scale work – 5 minutes
Skill/Strength
Warm Up for the WOD
WOD
4 Stations – 3 minutes of work per station – 1 min rest b/w stations x 2 rounds
Station 1 – Sled Push + Sled Rope Pull (45/35) (1 length = 10 points)=
Station 2 – Rowing (1 Calorie = 1 Point)
Station 3 – 2 min AMRAP Air Squats (Rx+ 3 min AMRAP) (1 rep = point)
Station 4 – AbMat Sit-Ups (1 rep = 1 point)
Everyone will start this workout at the same time in 4 groups of 5 athletes for full 20 person classes. Each group will have their own order through the 4 stations.
Scores from Wednesday
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