07.15.2015 WOD

A. Mobility

B. Warm-up
50-40-30
Double-unders
Sit-ups

Followed by 6-8 minute barbell warm-up (DL, HPC & PJ)

C. WOD

Teams of 2

20 Muscle-ups (Rx Lite: 30 strict pull-ups)
400m Team Run (each athlete runs 400m at the same time)
40 Deadlift (155/105) Rx+ 175/115
400m Team Run
40 Hang Power Clean (135/95) Rx+ 155/105
400m Team Run
40 Push Jerk (115/85) Rx+ 135/95
400m Team Run
20 Muscle-ups (30 strict pull-ups)

30 min cap