10.22.2018 WOD

A. Mobility

B. Warm-up
Coach led dynamic stretch followed by 8-10 minutes warming up to a moderately heavy deadlift.

C. WOD
Teams of 2

00:00-12:00
900m team run
90 Double-unders*
30 Deadlifts (225/155)
15 Muscle-ups (40 pull-ups)

12:00-22:00
600m Team run
60 Double-unders*
20 Deadlifts (275/175)
10 Muscle-ups (30 pu)

22:00-30:00
300m Team run
30 Double-unders*
10 Deadlifts (305/205)
10 Muscle-ups (20 pu)

Score is time for each split or total number of reps for each mini-WOD.

If you finish the first two WOD’s early you MUST rest until the start of the next WOD. The clock will stop at the 30 minute mark.

*Both athletes must do 90, 60 & 30 Dubs each. Athletes can work at the same time.