071812 WOD

Warm-up:
700m run (around complex)
followed by 3 rounds of
30 knee high toe touches
20 sit-ups
12 ball slams

WOD:
Teams of 2
Row 750m while your partner holds a barbell in the deadlift hang position (205/155) Rotate movement once partner loses grip on deadlift.
50 burpee plate jump (hop onto 15lbs bumper plate) while partner holds barbell overhead (95/65)
100 box jumps while partner holds the "dead-hang" postition on pull-up bar (For advanced athletes you must dead-hang with chin above bar)
22 min cut-off

Have you registered for the 31Heroes WOD on Aug 4th? All proceeds support the families of fallen military heroes.http://www.31heroes.com/location/?gym=140

Register now to give a little back to those who have given so much