SuperWOD I
Offense: (as many reps as possible before the defense finishes)
Q1 - Wall Ball Shots 20/14 lb.
Q2 - Burpees
Q3 - 20 Meter Shuttle
Q4 - KettleBell Swing 16/12 kg
Defense: (the offense must stop once everyone on the defense finishes)
3 Rounds:
3 Push-ups
7 Sit-ups
14 Squats
Each team will have a turn at playing offense each quarter.
There will be 1 minute to switch sides and 1 minute between each quarter.
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