-Warm Up- 10-12 minutes

 

Row 100m (straight legs)

10 walking lunges with a twist

10 Kossack squats

Side shuffle

Karaoke

10 pike jumps

 

Then for quality 3 rounds

 

40m waiters walk

5 lateral step ups

3 broad jumps

 

-WOD-

 

Teams of 4

 

0:00-15:00

 

Row 2k

50 pistols

30 hang cleans 

 

15:00-17:00- REST

 

17:00-27:00

 

Clean and Jerk/T2B

Follow the leader 

1:1,2:2,3:3,4:4,etc

 

 

27:00:30:00 - REST

 

30:00-45:00

 

21-18-15-12-9-6-3

 

Thrusters/Bar Facing Burpees