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OUR BLOG

Sun.7.20.14

By CoachBo | In WOD | on July 20, 2014

Warmup: ROM, 15 jumping squats, 50m high knees, 50m butt kicks, 10 burpees

Team WOD:
Run 200m each (relay – team takes turns running 200m at a time)
150 Thrusters (with bar)
100 Burpees
50 Box Jumps (24″/20″)
Run 200m each (relay)

Rules:
1 person works, then trades out when tired

1 person holds 75 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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