500 m row or 400 m run
Mobility and warmup:
Organize a team and set up station and do 10 reps of each movement.
With teams of four
4000 M Row
1 mile run (3 laps on soccer field = 450 yds)
100 wall balls 20/14, 10'/9'
100 pullups, MU's count for 3
100 front squats (95/65)
200 partner pullovers 4 lb. wall ball, 6' apart
4 sled pushes, length of outdoor turf and back equals one rep.
The row and run cannot be done concurrently. One team member will be either rowing or running until the distance for both is completed. All other movements, (one person works at a time except partner pullovers) will be performed while a team member is either rowing or running. You can do movements in any order but you must complete the 100 reps of the movement you're doing before you can move on to the next movement. The sled push can be performed any time during the workout. Each team member will do one sled push with a partner on the sled. Each partner must also be rider on the sled.
The wod is complete when all movements are performed and row and run distance are complete.
Mimosas Post wod.