WAITANGI DAY 9:15am ONLY – MEDIUM
A) Team WOD, In teams of 3 – *each member is on one station
1. row, 400m
2. bike, 800m
3. rest
4 rounds for time (18 min time cap)
B) Intervals, 12 rounds Max Reps (30 secs work/ 30 secs rest)
Rd 1 – 4 Box Facing Burpee box jump over (60/50)
Rd 5 – 8 Bar facing burpee
Rd 9 – 12 Burpees to Bar (6″ above reach)
Score = Total reps completed over the 12 rounds