Today will consist of one class only at 9am at both gym locations!
This Grand Final WOD will be completed in teams of 4. The workout will be broken up into 4 quarters, each quarter going for 8 minutes with a 2 minute break between each.
1st Quarter, contested and physical:
2 team members working, 2 team members resting. The resting team members will be holding a wall squat while the working team members will be completing 15 Kettlebell Swings (32/20kg), you can only switch working partners when 15 Kettlebell Swings are completed. Score for the quarter is total team Kettlebell Swings.
2nd Quarter, skill execution:
2 team members working, 2 team members resting. One person is doing Toes to Bar, the other is doing D Ball Wall Balls. Team members can change whenever they like. Score for the quarter is total Wall Balls and Toes to Bar added together.
3rd Quarter, the game opens up:
2 team members working, 2 team members resting. Team is to run as far as possible. Every 10m = 1 rep. Score for the quarter is total reps.
4th Quarter, work rate and desire:
3 people on a movement, 1 person resting, all 4 people rotate each minute. The three movements are Rowing for calories, Box Jump Overs 24/20" and Burpee Pull Ups. Score for the quarter is the total reps of all 3 movements.
Full time score is the 4 quarters added together.
Post teams, scores and comments.