2024 Pride WOD
Teams of 6-8
PT 1 (12 min cap):
6 Rounds
10 synchro plate G2O
10 synchro lateral burpees over plate
10 synchro plate squats
+
Max calories
Rest 3 mins
PT 2 (12 min cap)
Team A – 800m Seabag shuffle
Team B – Relay Rope Climbs
Then switch
Notes
We’re going big teams this year! 6-8 people per group.
In part 1, t-2 people will do the synchronized work, one person is resting^, one is accumulating calories.
^all team members can rest as needed and opt out synchro work
At the 12 minute mark, everyone will rest and put gear away. At 15 minutes part 2 starts.
In part 2, the big team will split into two. Half the group will do a seabag run. The other half will relay rope climbs. Experienced athletes are welcome to complete 1-2 rope climbs, newer athletes will do rope lowers or rope knee tucks.
When the run group returns, they switch.