Where Wednesday's wod was about high skill movements, today's wod is about grunt work. Today we will randomly divide the class into two teams. The workout involves two stations: a bike/row station and a sled push/pull station (Box Carry will be with the sled station if class is big enough).
Team 1 will begin on the bike or rower (use bike first, add rowers if needed for bigger classes) and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing the sled for 400m. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint.
As with the bike/row station, the team on the sled may break up the 400m as they see fit, even having multiple athletes push/pull each sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations.
Each team will bike/row and push/pull the sled three times a piece, with the score being total number of cumulative calories across the three rounds.
"Mano Y Mano"
3 Rounds: (30min Time Cap)
Team 1: Max Cal Bike or Row
Team 2: 400m Sled Push/Pull
Goal: Quick sprint intervals, fast transitions