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WOD

“Wave Runner” (Time)

“Wave Runner”

On the 5:00 x 6 Rounds:

350/300 Meter Row

200 Meter Run

15 Kettlebell Swings

Score Slowest Round

Subs:

For the Row- 18/15 Cal Bike

For the Run – 250m Row or 15/12 Bike

RX+-Same as RX

RX -50/35#

50-59-35/26#

60+-26/18#

Basics-200m Row, 100m Run, 7 KBS
DESCRIPTION

* We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window

* New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)

KETTLEBELL SWINGS

These are full swings that finish all the way overhead

Choose a weight that allows you to complete the 15 with 1-2 breaks (8/7, 5/5/5)

* These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between

* Adjust distances, weight or intensity to meet that recommendation

* Record your times for each round, as your final score is the slowest of the 6 efforts

AFTER PARTY

Midline SU WSU (Time)

Midline

4 Rounds:

15 Sit Ups

:20 Seconds Rest

-then-

1 Round:

50 Weighted Sit Ups

RX+- 50/35

RX-35/20

M1- 20/15

M2-15/10