Thursday - WOD 195 - Pick Your Poison

Group Warm up
Line warm ups

Strength
Dead lift 1RM

Team WOD - (teams of 2 or 3 for beginners)
Each team will have a Home Base where there will be 4 basic movements that must be done by each person on the team during the course of the WOD. The athletes will only complete 1 of the "home base" movements each time they are at home. By the end of the WOD, each athlete will have completed all 4 basic movements.

Then there are 5 "pick your Poison" stations where the team will choose one of the movements to be completed. You can move in any order you would like as long as you go to home base after each Pick your Poison Station.

For time...

Pick your Poison #1 - Run or Row?
800 Meter relay run (200 meters at a time) or 1000 meter row (200 meters at a time)

Home base - 15 kb swings 52/35, 15 single arm kb thrusters, 15 situps, 15 box jumps (this must be completed by each person on the team

Pick your Poison #2 - Top or Bottom?
15 HSPUs per person or 50 Squats per person

Home base - 15 kb swings 52/35, 15 single arm kb thrusters, 15 situps, 15 box jumps (this must be completed by each person on the team

Pick your Poison #3 - Push or Pull?
20 pullups per person or 50 pushups per person

Home base - 15 kb swings 52/35, 15 single arm kb thrusters, 15 situps, 15 box jumps (this must be completed by each person on the team

Pick your poison #4 - jump or drop?
50 Plyo Squats per person or 20 Burpees

Home base - 15 kb swings 52/35, 15 single arm kb thrusters, 15 situps, 15 box jumps (this must be completed by each person on the team

Pick your poison #5 - Press or Hang
20 Ring dips per person or 25 Knees to elbows