Choice Squat 5×5
Weighted Pushups 4×5

“Calorie Control”
3 Part Team WOD….

Teams of 2 will be created roughly balanced by size (we shouldn’t have two big people or two small people in the same group) the group will split in to three sub-groups.

Station A
8 minute continuous relay assault bike for calories (score = cumulative calories in 8 minutes)….While one person rows, the other person must run 300m.

Station B:
For 8 minutes or 200 total reps (whichever comes first)…in relay fashion, one partner does a 200m Plate Walk / Run (25kg / 15kg) while the other does ‘countdown’ reps of hurdle facing burpees. Score = number of reps remaining in the set at the end of 8 minutes

Station C:
For 8 minutes or 200 total reps (whichever comes first)…in relay fashion, one partner does 20m Crab Walk and 20m Bear Crawl while the other does ‘countdown’ reps of V-Ups with 3kg MB. Ball must touch above knee cap with legs semi-straight. Score = number of reps remaining in the set at the end of 8 minutes

Take 3 minutes rest between rounds and then rotate stations until all groups have done each station. Score = Cumulative reps remaining – Cumulative Calories (Lowest Score Wins)