Warm Up:
Tabata row
Run 400m
Dynamics/mobility
WOD:
in teams of three, complete:
300 weighted calf raises (35/45) *may use dumbbells/barbells/kb's held behind the neck*
300 wall balls (14/20) to 9'/10'
3000m row or run (only one member per team may row, two must run)
For calf raises and wallballs, all teammates may work at the same time but you cannot move to the next movement until all reps are completed. Run/row can be done at the same time, but time does not stop until last member is through the door/off the rower
Rx2: Calf raises - no load or weight
Wall balls - less weight/lower height/less depth on squat
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