4/12/2013 – WOD

Skill
15 Min to work on GOATS

Conditioning
6 Rounds For Total Reps
—30 Sec of Work / 10 seconds rest transition to next station
Tire Flips
HR Push-ups
Rope Climb 20′
Farmers Carry 70/53lb KB (Mat to Mat = 1 Lap)
Air Dyne  (Calories)

—Rest 1 minute after Air Dyne each round

WOD Notes:  Score is total reps for all 6 rounds. Make sure you cut off the Farmers Carry a few seconds early, so that you allow time to rotate to Air Dyne for all 30 seconds! You may partner up on the tire flips, if it’s too heavy. Scaling for rope climbs are up/downs. We will stagger heats 1 minute apart so that everyone can go through the circuit in the same order.

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