Bring a friend or family member to classes at 9am & 10am today!
WORKOUT:
In teams of 3, complete the following in order with just ONE team member working at a time for the C&J, Rope Climbs & Wall Ball, But ALL members performing the run & DUs at the same time:
30 Clean & Jerks (135#/95#)(Share the reps, but each member MUST do at least 5 C&J's)
Run 800m (ALL team members must complete this run at the same time)
12 Rope Climbs (Share the reps, but each member must do AT LEAST 1 Climb)
OR IF YOU CAN'T ROPE CLIMB YET...
(50 Total STRICT Pull Ups (Each member completing no more than 8 reps at a time))
50 DUs (Each Member MUST complete 50 before you can move on)(SUB: Lateral Bar Jumps)
150 Wall Ball Shots (20#/14#)(Share Reps, But Each Member Must Do At Least 30 Total Shots)
For the run you can complete it in ONE of the following ways:
8x100m
OR
4x200m
There will be a 30 Minute Cutoff for this workout
POST YOUR THOUGHTS OF THE WOD & TOTAL TIME TO COMMENTS
No comments:
Post a Comment