Saturday, July 23rd, 2014

Warm Up

400m Run

Then 2 Rounds of:

:30 Samson Stretch (Each Leg)
10 Scorpions
10 Good Mornings
10 Light Goblet Squats

 

A) Strength/Skill

Pick Teammates and Warm Up Movements

 

B) WOD

Teams of 4 For Time:

200m Sprint Relay (2 People working at a time)
20 Push-Up Relay (2 People working at a time)
300m Row Relay (1 Person working at a time)
30 KB Swing Relay 45/35 (1 Person working at a time)
400m Run (all Together)
40 Power Cleans 135/95 Cumulative (1 Person working at a time)
600m Medball Carry (all together)