INTERMEDIATE 21/11/2018

0. Warmup max 15 min

A. Prep for WOD
coach defines various animal flow movements in a 45sec working/ 15 sec resting interval

B. Conditioning (40 min )

10 rounds for max calories of:
Row/Bike/Ski/Prowler/High touch Burpees 45 seconds, rest 15 seconds
Row/Bike/Ski/Prowler/High touch Burpees 30 seconds, rest 30 seconds
Row/Bike/Ski/Prowler/High touch Burpees 15 seconds, rest 45 seconds

There is no rest between rounds. Stay on one machine for 3 minutes and change to next after 3 minutes
1 min for changing stations
Build up
2 Lanes of: 1 Assault Bike 1 Ski Erg 1 Rower (for 6 members)
1 Lane of: 1 Assault Bike 1 Prowler Push 1 Rower ( for 3 members)
2 Lanes of: 1 Assault Bike 1 Burpee High Touches 1 Rower (for 6 members)

in total you can work with 15 members

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