Oct 22, 2016

 

a) WARM UP:

  • 20 burpees
  • 20 jumping jacks

Then, moving between post 1 to post 2:

2 rounds of:

  • inch worms
  • knee pulls
  • Quad stretch
  • Hamstring stretch

10 mins max

b) Teams of 3 WOD – one bar & one rope

**One teammate working at a time.

A. Fran 21-15-9 of Thrusters & Pull-ups (95/65)

Run 200m together

B. Diane 21-15-9 of DL & HSPUs (225/135)

Run 200m together

C. Annie 50-40-30-20-10 of DUs & Sit-Ups

Run 200m together

D. Elizabeth 21-15-9 of Cleans & Ring Dips (135/95)

Run 200m together

Scale as per your coach.  Time cap: 30 mins

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