40 Box Jumps (20/21"-24/25"), 40 Calorie Row, 40 Kettlebell Swings (35#/55#)
30 Box Jumps (20/21"-24/25"), 30 Calorie Row, 30 Kettlebell Swings (35#/55#)
20 Box Jumps (20/21"-24/25"), 20 Calorie Row, 20 Kettlebell Swings (35#/55#)
10 Box Jumps (20/21"-24/25"), 10 Calorie Row, 10 Kettlebell Swings (35#/55#)

Coaches Note:
This workout is to be completed by teams of THREE in an "Annie Are You Okay?" scheme.  This means that the WOD will start with one person on Box Jumps, one person on The Row, and one person on Kettlebell Swings.  Only when each athlete completes 40 reps at their station can the team rotate.  When each team member has completed 40 reps at each station, the team will continue to rotate after finishing 30 reps at each station and so on down to 10.  The workout ends when each team member has completed 10 reps at each station. 

"When you come to the end of your rope, tie a knot and hang on."
- Franklin D. Roosevelt

1 comment:

Stephanie Vincent said...

Team Quad (Mike/lam/becca/roni)
Opps I ate Gluten (SteveZ/Kit/LP)
Keepin up with Patrick (arin/kimg/patrick) 26:27
Team Sweet potato (Mike/Amanda/Justin/Jess) 27:19

Balmer/chip/ryanB 19:12Rx
Jay(Rx)/Dianne 27:35

Vin(rx)/Oliver(rx)/TreW 24:19
Kate K 17:44 sub situp for bj
MarkW/Dinger/Jonathan 24:23
Sean/Sarah(rx)/Mary(rx) 28:05
Tim H, Diane(rx), Kenny(rx) 30:19