Warm-up
2 Rounds
200m Run
10 Burpees
Run agility ladder
-10 minutes of partner shoulder stretching
-warm-up bar muscle-ups
oh walking lunge, and snatch
WOD (30 min)
Teams of 3
*Use transition mat*
20 Rope Climbs (each team member must complete at least 1 before switching, remaining in the same order)
30 Bar muscle-ups (3 minimum before rotating)
400m Buddy carry – one athlete must be carried at all times. You may switch as necessary.
50 Burpee Box Jumps
60 Overhead Walking lunges with an axel (135,95)
Immediately after the workout establish a 1 Rep Snatch max. Only 1 bar/group.
The Bar should start with 45s/25s on it.
-Each station should have
Guys:
4 45’s
2 25’s
2 15’s
2 10’s
2 5’s
2.5’s
Girls:
4 45’s
2 25’s
2 15’s
2 10’s
2 5’s
2.5’s