7/4/2015

3
Jul

7/4/2015

uncle-sam-exercise-347x404In teams of 3 or 4 people, you will complete the following work as a group. Only 2 people may work at a time (whether it’s 3 or 4 people) so you’ll need to figure out a way to keep track of reps. The 800m run must be done together and you will carry 1 or 2 medicine balls (team of 3 = 1, team of 4 = 2). If it is a team of all males, carry 20# medballs. If there is one female or more, carry at least one 14# medball. You may switch off who carries at any point and carry them in any fashion, but the ball must not touch the ground. The run must be done together, no running ahead.
Once you come in from the run, complete the work in order: box jumps first, wall balls second, KB swings third. If you are a team of four, do reps of 150/200/250, respectively.
Once finished with the work, go back out on an 800m run with the medballs. Time is called when all four athletes arrive back in the box from the run.

(In teams of 3 or 4)
For time:
800m run, 20#/14# med ball
100 box jumps, 24/20″
150 wall balls, 20/14#
200 KB swings, 55/35#
800m run, 20#/14# med ball