090812 WOD

Warm-up:
Run to stoplight and back (North on Lind to 16th) This is roughly 1 mile
Work on a skill, i.e. rope climbs, double-unders, kipping pull-up, muscle-up etc...

WOD:
Teams of 3
3500M Row
300 Thrusters #45/#35

Only one person can work at a time. You can start on either movement, and you can go back and forth between movements. If you drop an unloaded bar everyone on your team must do 5 burpees immediately! Set the bar down gently please.

*Teams of 2
2500M Row
200 Thrusters