9AM – LIFTING CLUB
10AM – TEAM WOD
WARM UP:
800M Run
Then:
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Then:
Mobilize
LIFT:
Warm up G2O and O.H. Squat
WOD:
Teams of 4
For Time:
30 G2O (155/105) (135/95) (95/65) (75/55)
50 Box Jump Overs (24) (20) (12)
50 Overhead Squats (135/95) (95/65) (75/55) (65/45)
25 Muscle Ups (Sub. = 50 Ring Dips)
50 HSPU (Sub = 75 H.R.P.U)
25 Muscle Ups
50 Overhead Squats
50 Box Jump Overs
30 G2O
*One person working at a time. You must change the weight out accordingly. 2 bars per team.
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