9AM – LIFTING CLUB

10AM – TEAM WOD

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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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