Team WOD:
Teams of 2
Run 800m together (must come back together)
15 Synchronized KBS (Russians) 1.5/1 Pood
Run 400m together (must return together)
21 Syncronised KBS (Russians) 1.5/1 Pood
Run 200m together (must return together)
27 Syncronised KBS (Russians) 1.5/1 Pood
Buy In 50 Double Unders per team
Penalties… 15 burpees (per team) for leaving your buddy behind
Rest 5 minutes
Cool down… 600 meter row (2 x 150m) each… at gentle pace
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (SUN): 60 min TT
Bike (SUN): 60 min TT
Run (SUN): 60 min TT
Row (SUN): 60 min TT
Ruck (SUN): 60 min TT
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (OFF): OFF
Bike (SAT): 45 min @ 80%
Run (SUN): 10k @ 85%
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