09.07.2016 WOD


09.07.2016 WOD

A. Mobility

B. Warm-up

300m run
8 Toes-to-bar
10 Push-up
2 rounds


“Follow the leader” – Teams of 3. Team member 1 Runs 200m, 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 Power Clean, teammate 1 then starts 9 Power Clean and works back to 200m run in the same manner.

2 rounds
200m Run
18 Box Jumps (24/20)
15 Pull-ups (Rx+ 5 Muscle-ups)
9 Power Clean (135/95)
And work your way back down
9 Power Clean
15 Pull-ups or 5 Muscle-ups
18 Box Jumps
200m run