WOD 12/10/16

A1: Warm Up – 2K Partner Row

In teams of 2 with both partners working at the same time. While Partner A Rows 200M, Partner B will hold a Plank. When Partner A completes 200M, they will switch positions. Teams will continue in this fashion until 2000 meters are completed. Score = time to complete 2K.

B: For Time: Thruster 8K

@Top of every Minute 3 Burpees @Top of every 5 Minutes 3 Burpees + Run 400M as a group.

In teams of 4/With 1 bar per team.

As a Team move 8K (8K=80 Thruster @100# or any combination totaling 8K) from ground to oh using a Thruster. In any order, partition as needed. @5, 10, 15 Minutes 3 Burpee + Run 400M as a group. Continue from where you left off until 8K has been moved. Score= total time to Thruster 8K.

C: FLR on Rings – 5 Rounds of 12 Breaths

Basically a plank on rings ; 30-60 Seconds Between Efforts

Breaths= exhale hard (“blow out birthday candles”), while simultaneously maintaining a rigid torso.