09.07.2015 WOD

Labor Day WOD

Teams of 3

Buy-in:

Tabata Air Squats (all athletes working)
Immediately followed by 4 minutes
of Max Effort Muscle-ups or Pull-ups (one athlete working at a time)
***Coach Glen will explain how this will be scored***

Rest 3 minutes then do the following WOD:

3000m Row
100 Power Cleans (135/95)
300 Medball Sit-ups (20/14)

One athlete per station, rotate on the minute. After reps/meters are done at station, it becomes rest. When all reps and meters are completed, immediately “Cash-out” with a 1 mile team run with a medicine ball (20/14).