Today's WOD: Team WorkOut As RX'd
3 RFT:
Run 400 Meters
15 x Sprawls
30 x Sit Ups
Teams of 2 - One team-member works at a time. Time starts when first teammate begins his/her first round and will end after the second teammate ends his/her 3rd round. In total, each team will complete 6 rounds, 3 per person.
Example: Teammate 'Jane' starts her first round, while Teammate 'Dick' rests. 'Jane' will start the WOD by finishing the run, 15 sprawls and 30 sit ups. Once the 30th sit up is completed, 'Dick' will start his first round. 'Jane' rests while 'Dick' completes his round. Once 'Dick' completes his round, 'Jane' will begin her 2nd round ... so on so forth until each team-member completed 3 rounds a piece.
If you do not have a teammate available, complete 3 rounds for time with no rest in between.
Post Times & "Rx'd" or "Scaled" in "Comments" ...
Sprawls Defined:
Starting in a standing position, put your hands on the floor and kick your feet back so that you are in a plank "push-up" position. Pull your feet back underneath you and stand up with hip fully extended at the top. If you can't kick both legs back at the same time, then take one leg back and at time to plank position and then step back in, one leg at time.
Sit Ups Defined
Sunday, August 2, 2009
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