Warm up:
Warmy+
Take Barbell and necessary weights out to field and practice with teammates the run; shorten it to 100m, then cycle 1 rd. of today’s exercises.
Xfit WOD:
For Time (in a Team of 4)
400 meter Weighted Walk/Run (185 lb) (together)
25 Deadlifts (53×2 or 35×2 lb) (each)
400 meter Weighted Walk/Run (185 lb) (together)
25 Thrusters (45 lb) (each)
400 meter Weighted Walk/Run (185 lb) (together)
25 Front Squats (65 lb) (each)
400 meter Weighted Walk/Run (185 lb) (together)
25 Push Presses (45 lb) (each)
400 meter Weighted Walk/Run (185 lb) (together)
This rotation will carry on until each member of the team has done all four exercises. Upon completion, each team member will have done 25 reps of deadlifts, thrusters, push presses, and front squats and run a total of 1 mile.
Pull up work
3×10
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