Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 pull ups
10 v ups
10 back extensions
10 squats
WOD:
50 double unders (per person)
Squat clean and jerk 155/105 30 reps (per team)
Run 250 meters
Dead lift 225/185 50 reps (per team)
250 m run
40 tire flips (big/little)
250 m run
50 GHD sit ups (per person)
A total of 150 foot handstand walk as a team
50 double unders (per person)
For time.
Comments