WOD 20SEP14

Warm-Up: 400m Run, Then 2 Rds of: Lunge walk, 10-Pass throughs, 10-HRPU,
“Coaches” Demo the movements and give the partners 15-20 minutes to familiarize themselves with the events.
WOD:REPS for MS
Partner WOD: One Works, one rests
Unless otherwise stated

90 sec. Wallball Shots 10’/9’, 20/14 lbs 0:00-1:30
90 sec. Pull-Ups (Alt every 5 reps) 1:30-3:00
90 sec. Abmat Sit-Ups (Together) 3:00-4:30
90 sec. KB Swings 45/35 lbs 4:30-6:00
90 sec. Thrusters 95/65 lbs 6:00-7:30
90 sec. DU (Together) 7:30-9:00
90 sec. HSPU 9:00-11:30
90 sec. Box Jumps 24”/20” (Alt every rep) 11:30-13:00
90 sec. T2B (Alt every 2 reps) 13:00-14:30
90 sec. Burpees (Together) 14:30-15:00