Warm Up: – 4 min – RED Light / GREEN Light
Green = Wallballs
Red = Burpees
Then: 400m run
Skills: – In 25 min complete:
30 kipping dips
30 deficit pushups @ 45/25
30 pistols
WOD: – In Teams of 3-4:
– Load two bars per team (+ extra weights for coed)
– Each teammate starts at 1 station
– Teammates move down the list
– All teammates must complete task before
anyone moves to the next movement.
– Once all movements have been completed
by each teammate, team completes
50m bear crawl together.
– 50m = 6 – 25ft sections (rig to rig)
FOR TIME
40 kb swings @ 35/26
30 SDHP @ 65/45
20 slam balls @ 20/14 (lockout OH)
10 G2OH @ 95/65
50m Team Bear Crawl
