July 9, 2016

a) WARM UP:

With a partner, line up on opposite sides of the gym:

  • Run to the middle, perform 5 squats, back peddle to the start – do this 3x
  • Side shuffle to the middle, perform 5 pushups, side shuffle back to the start – do this 2x
  • Lunge to the middle, perform 5 hollow rocks, lunge back to the start – do this 1x

 

b) THREESOME WOD FUN!

In teams of 3, complete the following:

In 5 mins:

  • Team Army Crawl between posts
  • Max reps snatches (95/65)

Rest 1 min, then:

In 5 mins:

  • Team Hop between posts
  • Max reps double unders

Rest 1 min, then:

In 5 mins:

  • Team lunges between posts (with medball – 20/14)
  • Max synchro burpees

All work will be done down lanes of the gym from the first post to the second post.  Score is the number of snatches, double unders and burpees.

c) EXTRA CREDIT:

3 sets of 1:30 front planks – rest 1:00

Posted in WOD