Wednesday, 09 January 2013


“Fire Team”


30 Calorie Row

30 Burpees

30 Ground-2-Overhead (115/83)

30 Toes-2-Bar

30 meters of Overhead Walking Lunges (45/25)

60 meter Shuttle Sprint


For Time



Post team time to comments



Teams of 4 (2 men, 2 women preferred). All four athletes perform the entire WOD. The first athlete enters and completes Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the row. This pattern continues, in order, through all movements. No athlete can begin their next station until the athlete in front of them is clear of that station. Team time is from the first athlete starting through the last one finishing.