Sunday, April 28, 2013

Monday - WOD 101 - "Partner Airforce WOD"

Work on movements for the WOD

"The partner Airforce WOD"
For time:
40 Thrusters
40 Sumo deadlift high pulls
40 Push jerks
40 Overhead squats
40 Front squats

Men 95lb
Women 65lbs.

Each athlete must do 2 burpees at the beginning of every minute before moving on to the barbell work.
After the Burpees, only 1 athlete is allowed to work at a time.

The team is allowed to move to the next barbell skill once an he/she has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
There is a 20 min cap.

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