Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience.

Endurance:

3-Person Team WOD, alternating exercises:

As many rounds as possible in 20 minutes of:

200m Run (4 pts)

250m Ski (5 pts)

250m Row (5 pts)

600m Bike (6 pts)

For score

(20 pts per round)

Core Work:

8-10 V-ups straight into 0:20 hollow hold

10-15 Kettlebell side bends straight into 100′ kettlebell suitcase carry (right arm)

10-15 Kettlebell side bends straight into 100′ kettlebell suitcase carry (left arm)

8-10 GHD back extensions

3 Rounds for quality

(15:00 cap)

†Levels:

• Intermediate/70+ Advanced: Same as advanced
• Beginner/70+ Scaled: 100m Run, 200m Ski, 200m Row, 400m Bike

Post results and experiences in the comments