WOD: Friday - 031408


Perform the pair of exercises in each group back to back without rest for 2 minutes. For example, you would sprint 10 yards forward, touch the ground, and back peddle 10 yrds, returning to the starting line. That's one rep. repeat this sequence 9 more times. Once you complete back peddle number 10, begin performing 10 Burpees. If you still have time, repeat this group of exercises again, until the 2 minutes is complete.

Once the 2 minutes is done, rest for 2 minutes, then begin perform the 2 exercises in group 2 the same as you did in group 1.




1a) 10 yrd Sprint Fwd/10 yrd Back peddle x 10
1b) Burpees x 10

Rest 2 minutes

2a) 10 yrd Side Shuffle x 10
2b) Prisoner Squats x 10

Rest 90 seconds

3a) 10 yrd Bear Crawl fwd/Bckwrd x 10
3b) Jump Squats x 10