SATURDAY TEAM WOD 1/9/16

WARM UP:

200 M. Run

*Rest :30 Sec.

400 M. Run

*Rest 1 Min.

200 M. Sprint

Then:

Mobilize Hips & Shoulders

LIFT:

Warm Up Front Squat

WOD:

For Time:

PART 1: (M/F Duo’s)

Pair A then Pair B:

Male: 100 Double Unders

Female: 30 KBS (53) (44) (35) (26)

Then: (Switch)

Male: 30 KBS (70) (53) (44) (35)

Female: 100 Double Unders

Then:

PART B: (All 4)

3 Rounds

40 Alt. Front Squat’s (165/115) (155/105) (135/95) (115/75)

24 HSPU  (Adv. Strict)

15 Synchronized Burpees

*Front Squat. Both bars up at the same time. Athlete must complete the full rep before next athlete can perform theirs.

**Burpees. Once the MU’s are complete all 4 team members must be laying flat before coming up and all 4 standing at the top before going down.

***Score = Total Time.