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
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
