Tues. 6-10-08 W.O.D:
Team Efficiency Row (10,000m with restrictions, see below)
The goal is to complete the row as quickly and efficiently as possible. However, if s/m count reaches 24 then you are penalized by adding 1:00 to your overall finish time for each separate infraction. For example, if your final time was 20:00 but twice during the row your s/m count hit 24 then you would be penalized 2:00 making your new adjusted time 22:00.
Each team member rows 200m. then switches with another team member. Then move onto core exercises.
Core exercises: (10 each)
KTE’s + Mountain Climbers + Crossed Leg Sit Ups + MB Trunk Rotations