09.30.2015 WOD


09.30.2015 WOD

A. Mobility

B. Warm-up
“Coaches Choice”


Teams of 2

400m Row Relay (“I go, you go” — each athlete rows 400m)
40 Deadlifts (185/125)
300m Row Relay
30 Hang Cleans (135/95)
200m Row Relay
20 Muscle-ups (Rx Lite: 30 strict pull-ups)

For time (12 min cap) If teams finish before the time cap, that is extra rest. Everyone will start the 2nd part at the 15 minute mark.

Rest for 3 minutes, then do the following:

20 Muscle-ups (Lite: 30 strict pull-ups)
200m Relay Run (each athlete runs 200m)
30 Burpees
300m Relay Run
40 Pistols (Lite: 60 jumping squats)
400m Relay Run
For time (12 minute cap)