19 December 2015

 

2014-11-17 02.43.08

Warm-up:

Teams of 3:  150 Burpees, One person working at a time

Review of the Overhead Squat

Strength: OHS from Rack 3-3-3-3

WOD:

Team WOD: 3-man team (one person working at a time, but MUST run together)

if 2-man, then 100 of each of the below…..

Run 400m to Branard (must run together)
150 Front Squats (135/95)

Run 400m to Branard (must run together)
150 Pull-ups

Run 400m to Branard (must run together)

150 Burpee Box Jumps

Cool down:

Water, water, water

 

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