Warm-up: 250 Meter row 3 Rounds 2 Dumbbell man makers 50 Meter run/sprint Workout:“Team WOD” In teams of 2, complete as many rounds as possible in 30 minutes of: 5 Push ups 10 Kettlebell swings, 24/16 Kilograms 15 Air squats 400 Meter run *Partner 1 will complete an entire round and then rest while Partner 2 completes an entire round. Continue back and forth for 30 minutes. Powerlifting: A. Push Press 5 x 2-3 reps; Rest 4:00 B1. Snatch Pulls 5 x 5 reps @125% 1RM; HEELS STAY ON THE GROUND; Rest 2:00 B2. Ring push ups 5 x amrap -3 @2222; Rest 3:00 C. Accumulate 50 pistols any way you want in 10 minutes. “Jumping Position, Landing Position” with Coach Mike Burgener,CrossFit Journal preview video [wmv] [mov]
