½ team rows an avg of 500m per person, teammates may help each other complete the row
While ½ team performs a static bar hang
Each time a team member rests from the bar hang, a point is given to their team
½ team completes a 200m farmer walk, (team must carry an avg of 30kg per person)
(e.g. one person can carry 40, while another carries 20)
While ½ team performs a plank hold
Each time a team member rests in the plank, a point is given to their team
“L” sits – each team must complete an avg of 2 minutes of “L” sits per person
Each time a team member rests from the “L”, they must complete 10 weighted lunges
Team members may help each other complete their total time.
No points are recorded for this segment
Take the highest number of points from any team.
Multiply by 8.
All teams must complete that many burpee-box jumps, as a team, for time.
½ the team working at a time.
Then at 10am the Skills Session is Open Gym. Pick a skill to work on or a workout you want to hit.