The Board
You will spend 8:00 in each station, working back and fourth between the 2 movements for one minute at a time. The clock will roll continuously with no break between movements. For example, in Station #1, you will ROW from 0:00-1:00 and BALL SLAM from 1:00-2:00, ROW from 2:00-3:00 BALL SLAM 3:00-4:00 etc. You will row 4 times and ball slam 4 times. Your score will be total calories plus total ball slams. After 8:00, you will clean your equipment and rotate to the next station.
The Warm-Up
Coach Led
The WOD
- DK What? Check out the blog video for a fun burpee variation.
- Your score will be total reps from all stations added together.
https://youtu.be/FlQ0PtNlT_Y
