Warmup: ROM, dynamic stretches, 5 min Row, Run or Jump rope
15 KB Swings
10 KB Goblet Squat
15 Inchworm
15/side Mountain Climber Step ups
10/side Lunge with twist
Team WOD:
Run 200m each (relay – team takes turns running 200m at a time)
150 Thrusters (with bar)
100 Box Jumps 24/20″
50 pull-ups
Run 200m each (relay)
Rules:
1 person works, then trades out when tired
1 person holds 100 lbs (guys hold overhead/girls hold at shoulders – front rack position)
1 person rests
* the bar must never touch the ground. If the bar hits the ground, 10 burpees for each person!
Cooldown: Roll out and stretch
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