WOD – Saturday 7 January 2017

7 am

4 pm

“TEAM TYRE FLIP”

Each session will be split into two even(ish) teams. Each team will have a large tyre, a 10 kg sandbag for girls and a 20kg sandbag for boys.

Tyres will be flipped once forward then back again repeatedly in the car park. Please park across the road or on the Energex lot to facilitate this. This wod will be outdoors so bring a hat if you are sun sensitive.

WOD STANDARDS

1. 1 flip with every team member box jumping into then out of the tyre in the direction of travel = 1 point.

2. 1 team member must be performing a 400m sandbag run (corner of Kenilworth and Isaac is turnaround point) for any flips to count. Flipping must stop while sandbag changeover occurs. EVERYBODY takes equal turns on the sandbag.

3. multiple people can assist in performing the flip.

Enjoy this WOD in the fun competitive spirit in which it is intended.