Saturday, August 24, 2013

Warm Up

Arm/Leg Swings x 10
Run or Row 400/500m
2 Rounds of:
10 Up/Downs
10 Wall Squats
10 DB Press

Team WOD
50 Front Squats 45/35#
Then load the barbell 95/65#
400m barbell carry
25 Situps
400m barbell carry
25 Lateral hops over the bar (L & R = 1)
400m barbell carry
Then unload the barbell
50 Push Press 45/35#

*Each partner does 50/25/25/50

*If it’s raining do 400m Row while partner holds barbell in Deadlift position.

*In teams of two, once the WOD starts the barbell can only be put down for the sit-ups and lateral hops. Any other time will result in a 5 burpee penalty for each partner, each time.