10.21.2015 WOD

A. Mobility

B. Warm-up

300m Run
60 Double-unders
300m Run
40 Double-unders
300m Run
20 Double-unders
Every time you break immediately do 10 push-ups
NFT (not for time)
10 minute cap.

C. WOD

“Follow the leader” – Teams of 3. Team member 1 Rows 21 calories, upon finishing, then team 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 9 Deadlifts, teammate 1 then starts 9 Deadlifts and works back to 21 cal row in the same manner.

2 rounds
21 Cal Row
18 Box Jumps (24/20)
15 Toes-to-bar
9 Deadlifts (225/155 or 65% of 1RM DL) (Rx+ 275/185)
And work your way back down
9 Deadlifts
15 Toes-2-bar
18 Box Jumps
21 Cal Row

30 minute cap