Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Regular WOD
In Teams of 4
For Max Score
a) Run – 600 meters
b) Burpees – 30
c) Overhead Lunges (25#/10#) – 40
d) Box Jumps (24″/20″) – 50
With any remaining time
e) As many burpee pull-ups as possible
Teams will start with member #1 running. When the runner gets back, the next team member can start the run. The partners will work in order (not passing one another) until each partner is to the burpee pull-ups. At this point all 4 partners may work together on the burpee pull-ups. Score = team’s burpee pull-ups
If desired, post scores to comments!
RXd:
1) Bobby – 55
2) Brock – 51
3) Brandi – 41
4) me – 32
Score = 179 burpee pull-ups