Warm Up
Endurance:
0-3 mins
AB Cals
3-5 Rest
5-8 mins
5 Burpees
5 Pull Ups
8-10 Rest
10-13mins
200m Run
Max Power Cleans 60/40
13-15 Rest
15-20 mins
12-9-6
Thrusters 60/40
Burpees over Bar
Score = Reps (Last WOD...number of seconds left after last rep)
Teams of 4:
200 Wall Balls 20/14
60 Burpees
175 Deadlifts 60/40
150 AB Cals
60 Burpees
60 Pull Ups
150 KB Swings 24/16
60 Box Jumps 24/21
150 Cal Row
Recovery