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Friday Footy Final WOD 2nd October 2015

2/10/2015

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WOD 

Grand Final Special
 
2 teams each complete AMRAP component (offense) and Pace set component (defense) 
Split into 4 quarters of work 

1st Qtr- Pull Ups 

2nd Qtr - KB Swing 24/16kg

3rd Qtr - Wall Ball 9/6kg 

4th Qtr – 40m Sled Push 25/Sled kg
 
Pace set team will complete a 400m team run and 100 burpees to offset offensive team aiming to get as many reps (Goals) as possible before swapping over.
 
*EMOTM In rotation, One offensive team member is the Interchange person = Max Cals (Points) On Assult Air Bike
 
Total score = Reps (Goals) for each quarter + Cals (Points) on Air Bike

- 3 minutes rest between quarters
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