I’m not even sure I can explain today’s WOD…  Lets just say that our new rower arrived just in time to be used by the 9am class. 

WOD
Split into teams of two.
Row 300m while member of opposite team performs one of the following exercises:
K2E
Burpees
KB Swings
Wall Balls
Rope Climbs
Double Unders

When you reach 300m, member from opposite team must stop exercise. You then begin on one of the above exercises until member of opposite team reaches 300m on the rower. This continues until you have made it through all of the exercises. Each rep completed counts as one point. Tally up your points and partner’s points for score. The goal is to go as fast as you can on the rower in order to stop opposing team from racking up more points. 

On another note, we are going to be sending care packages to our troops in Afghanistan.  Ashley A. has served time in the Middle East and has suggested the following items for our soldiers:  Non-perishable snacks (think nuts, sunflower seeds, chocolates, gum) as well as magazines (keep them clean people!), lip balm, hand lotions, and other items for winter weather care.  We are taking donations now through December 1st.  We are also taking monetary donations to cover the cost of postage.  Help us lift the spirits of our troops this holiday season!

SKILL:
Overhead Squat
3×5 for form

WOD
Athletes run together. Upon return from run, divide up the work with only one athlete working at a time.

400m Run
200 Sit-ups
100 KB Swings 1.5/1p
50 Box Jumps 24/20
400m Run
100 Sit-ups
50 KB Swings
30 Box Jumps
400m Run