Athletes,

Team WOD this day. There will also need to be a bit of strategy as you will see different movements have different point values. Don’t get twisted in the math you can count afterwards!

Your coach will give you more details on team setup.

Jared – FTCF

A. Warmup
Coaches Choice

B. SWOD
400 meter time trial

C. WOD
30 Minutes for Points
Complete as much work in any order, with as many people working as equipment will allow for points. Team Captains setup a way to keep score.

Each team gets 3 Barbells, 2 KBs, 2 WBs one set of rings, 1 Multi-side box

200 Situps – .5 Point
200 KB Swings 53/35 – 1 Point
200 Box Jumps 24/20 – 1 Point
200 Wall-ball 20/14 – 2 Points
200 Ring Dips – 3 Points
200 Thrusters 95/65 – 3 Points
10 Bar Muscle Ups – 5 Points

If there are not enough to make two teams of 4+ people

Then we will do an alternate WOD.

C. (alternate WOD)
AMRAP 30 Minutes
Big Dawg
Row 500m
10 Burpee Bar Muscle Ups
20 Push Jerks 135/95
60 Double Unders

RX
Row 500m
10 Burpees
20 Push Jerks 95/65
60 Double Unders