24 January 2015 – “Teams of 4”


Teams of 4
One person starts on the Rower (a person must be rowing at all times), the rest perform:
4 (relay) 400m laps carrying 20#/14# med ball (each person MUST complete this run before moving on to the next exercises)
While one person is still rowing (you can swap out any time)…….one person working at a time:
200 Kettlebell swings (53/35)
200 Wallball (20#/14#)
200 Sit-ups
200 Box jumps (20″ for everyone)
Score is total time plus total meters rowed.
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