20140121

http://www.tabatatimes.com/squats-toes-forward-or-toes-out-2/

Warm Up.
50 Dot Drill
5-1 ext rotation push ups
1 min handstand
10 pull Ups
10 wall squats
10 scapula push ups
 
WOD 1
In teams of 4
1 person rowing
1 person push ups (rest in plank)
1 DB Thrusters (rest bottom of squat)
1 Burpees
On the call of the rower (GO!) every 25m do 1 rep of stated exercise
Rotate every 200m until 2km has been rowed.

WOD 2
'Shart'
7 RFT
10 Wall Balls
20 Sit Ups
30 Double Unders