Warm Up
Warmy
2 rds of;
10 burpees
20 squats
30 sit ups
Xfit WOD:
5 rds. for time of;
100 Thrusters
400M run
Teams of 2,3 or 4 will complete the following weight sequence when performing thrusters – M = 45,65,75,85,95#, W = 35,45,55,65,75# – 20 reps at each weight/person.
In a team of 4; two athletes run while two stay back and complete thrusters at 20 reps/person. A switch can only happen when the runners have finished the run AND 20 reps/person have been performed by the other two athletes. During the run you can only run as fast as your partners.
Pull up WOD:
15,10,9,8,8
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