03.21.2015 WOD

A. Mobility

B. Warm-up
10 jumping lunges
10 push-ups
10 toes-thru-rings
2 rounds

C. WOD
“Follow the leader” – Teams of 3, team member 1 completes row, upon finishing, the member 2 goes, and then team member 3. You cannot move on and start reps of the following movement until the teammate in front of you has completed all reps of that movement. When all team members complete 50 double unders, teammate 1 then starts 50 double unders and works back to 15 calories in the same manner.

2 rounds:
15 calorie row
15 burpee plate jump
20 dumbbell snatch 50/30
50 double unders
And work your way back down
50 double unders
20 dumbbell snatch
15 burpee plate jump
15 calorie row

Rx+
Teams of 3
2 rounds
8 muscle-ups
16 burpee box jump (24”)
32 db snatch
64 dubs
And work your way back down
64 dubs
32 db snatch
16 burpee box jump
8 muscle-up