UNITY 2-PART WOD
Location: 3-46 GRIT CrossFit
346 NE 219TH
GRESHAM, OR 97030
Part 1: 4 STATIONS*
•Wall-Balls | #20/14
•Box Jumps | #24/20
(WB cannot touch the ground, EVER, or 10 burpee penalty payable by all 4 teammates immediately)
*During the entire WOD, part 1 & 2, the WB may NOT touch the ground EVER! This WB represents our community. Sometimes in life we need to gather together and carry one another even when it’s difficult; even when it seems to heavy. Sometimes we need to struggle for the collective good of our family and friends.
Each athlete spends 1 minute at each station for max reps with one teammate working at a time. Each team will line up behind one another and cheer on your teammates while they work and while you get ready to work. As soon as each teammate completes there 1 minute of work they rotate to the next station and wait for their remaining teammate to finish before they can start there next 1 minute. As soon as all 4 teammates have rotated through each of the 4 stations they will move to PART 2 while remembering NOT to allow the WB to touch the ground.
Part 2: METCON & THEN SOME
While remembering that the WB may not touch the ground partner “A” runs 400m with the WB while partner “B” waits. Partner “C” & “D” do alternating burpees during the duration of the 400m runs. When partner “A” returns from 400m run, partner “B” runs 400m with the WB while partner “A” waits. When both partner “A” & “B” are done, they switch to burpees while partner “C” & “D” run their 400m’s each with the WB. The part 2 WOD is done when the last person finishes their 400m run with the WB.
Score: Total reps from “4 STATIONS” + total burpees from “METCON & THEN SOME” and total time will be taken into account as well.