SATURDAY WORKOUT

Time for a long, kick ass team WOD!

WORKOUT:
In groups of 3-4 depending on the size of the class you are in complete the following anyway you want with one person constantly rowing on the rower & 1 person resting per team...

3000m Row
100 Reps of Ground To Overhead Anyhow (155#\103#)
20 Rope Climb 1&1/2's (20' For Each Climb) OR 200 Ring Rows (If You Can't Climb)

(30 Minute Time Cap For This One)

Weight Scales for the Ground To Overhead:
#1 - 135#/93#
#2 - 115#/83#
#3 - 105#/73#
#4 - 95#/53-63#

So we will divide classes based on size and abilities so we can have competitive teams and because we only have five rowers to use :).

One person must always be rowing per team, but you can change this person out whenever you like... The other members of the team are working on completing the ground to overhead and/or rope climbs/ring row, but the catch is one person must be resting at any given time per team... How long they rest is up to the team...

Scale the Ground To OH weight as needed, HOWEVER if a person needs to scale to a lower weight within the same group as others going with a heavier weight they must change their own weights unassisted by the team before they can start their reps... Each team will be given only ONE BAR...

Last thing... What is a rope climb 1&1/2? You will climb completely up & touch the rafter then climb back down until your hips are BELOW the top of the pull up rig then climb back up to the rafter then climb back down...

POST YOUR TOTAL TIME FOR THIS WOD TO COMMENTS

HAVE FUN!!!