08.19.2015 WOD

A. Mobility

B. Warm-up

50-40-30-20-10
Double-unders
Russian Twist

C. WOD

Teams of 2

40 Dumbbell Snatch (50/30)
400m Relay Run* (I go, you go)

3 rounds of:
8 Strict Pull-ups** (Rx+ 6 muscle-ups)
16 Hand Release Push-ups
24 Partner Wall Balls (20/14)

50 Dumbbell Snatch
300m Relay Run

3 rounds of:
8 Strict Pull-ups (Rx+ 6 muscle-ups)
16 Hand Release Push-ups
24 Partner Wall Balls (20/14)

60 Dumbbell Snatch
200m Relay Sprint

30 minute cap (WOD may be modified based on the results of the 6am Elite Demo Team =)

* Each athlete runs 400m, 300m, 200m individually.
** Absolutely no kipping action. Use a band or perform a jumping pull-up.