05/19/2023
Country Roads Fitness Championship
WOD Release #1 Kaleb's Choas
BUY IN
-10 burpees
-10 push ups
-10 sit ups
-Trail run (Workout begins when everyone has finished)
then RFT 21-15-9
-Thruster (95/65 RX) (75/55 INT)
-Pull ups/Ring Rows
-KB Swing (70/53 RX) (53/35 INT)
-Rest
One person starts 21 thrusters as teammates wait in line for you to advance to the next station of 21. Once thrusters are complete athlete 1 moves forward to 21 pull ups then athlete 2 starts thrusters. 3 is waiting for athletes 1&2 to advance before #3 can start. Continue this pattern until the wod is complete. Rd1 is 21’s, Rd2 is 15’s, Rd3 is set of 9s. everyone will have a rest period and when the person behind you finishes and moves to rest station you will start the next round
