6 minute clock :

a) run 100 meters

b) pushups x 12

c) run 100 meters

d) air squats x 12

e) run 100 meters

f) hang clean + jerk x 7

g) run 100 meters

h) thrusters x 10

i) run 100 meters

team wod
4 minutes work. 1:30 rest
a) max calorie assault bike
b) 700 (7 x 100) meter run for time
c) max calorie ski erg
d) 75 thrusters (75/55) for time
e) max calorie row
f) 60 hang power clean + jerk (75/55) for time

notes :
- 3 person teams
- rx+ = 2 person team
- scaled = 4 person team
- 4 minute time cap on wods measured "for time".

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