WOD (grand final special)
2 teams each complete AMRAP component (offense) and Pace set component (defense) split into 4 quarters of work
1st Qtr- pullups
2nd Qtr - kb swing @ 24/16kg
3rd Qtr - wall ball @ 9/6kg
4th Qtr - sled push (metres) @ 45/20kg
Pace set team will complete a 400m run and 100 burpees to offset offensive team aiming to get as many reps as possible before swapping over.
- 3 minutes rest between quarters