Saturday

Warm up

8 Minute Running Clock

:30 Second Jump rope

:30 Second Spiderman

:30 Second Hollow Rock

:30 Second Push-up to Down Dog

WOD

No sharing equipment

Workout can be taken to grass field bring a towel or yoga mat. Sub vup for T2B

Running for rowing .

2 versions

Team Version

Teams of 3

For Time (30 Minute Time Cap):

3 Rounds:

60/45 Calorie Row

45 Toes to Bar

45 Thrusters (95/65)

45 Thrustrers (115/85)

45 Thrusters (135/95)

3 Rounds:

60/45 Calorie Row

45 Burpees

Or individual

(Individual Version)

For Time (30 Minute Cap):

3 Rounds:

21/15 Calorie Row

15 Toes to Bar

15 Thrusters (95/65)

15 Thrustrers (115/85)

15 Thrusters (135/95)

3 Rounds:

21/15 Calorie Row

15 Burpees

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