19-20SEPT17: Team WOD #1

Finish Rowing 101 Drills

250m Row #1

Met.Con (7th/8th): Team WOD #1:
“Rowing with my Homies”

AMCAP 20 min: Row for Max Calories (Teams of 5)
Buy-In: 400m Team Run
Station 1: 10 Calorie Row (Do not reset!)
Station 2: 10 AbMat Sit-Ups
Station 3: 10 Lateral Plyo-Skiers (1L + 1R = 1 Rep)
Station 4: 10 H.R. Push-Ups
Station 5: 20 sec Wall Sit

*Athlete may not move onto their next station until all teammates have completed their current station.
**Order of movements is 5-4-3-2-1-5-4-3-2-1…

Met.Con (6th): Team WOD #1
“Boat Races 1.0”

In teams of 4-5, row as many meters as possible in ___ min. Athletes may switch on and off the rower as many times as you like…however, every switch incurs a 3 burpee penalty for each athlete (except the new rower)!

Team Distance: ____________

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