11/6/2013

WARM UP
Stick pass through
Mountain climber
Wall squat
Walking lunge
Good mornings
Back extension

SKILL
Burpee Pull-up

WOD
In teams of three, for time:
150x Back Squat* @ 185/125-lbs.
120x Burpee Pull-up***
50x Box Step-over** with 55/35-lb. KB
400-meter Run** with 55/35-lb. KB

*Athletes must rotate every ten repetitions
**Repetitions must be completed in unison.
***Use shortest hanging bars for shorter athletes. Separate burpee and pull up if athlete cannot reach bar
****If not 3 athletes for a team, subtract 1/3 or 2/3 reps according from back squat and burpee pull-up. Step-over and run not adjusted.

AFTER BASH/MOBILITY
Roll out