09.14.3016 WOD

13
Sep

09.14.3016 WOD

A. Mobility

B. Warm-up
200 unbroken dubs = 0 Burpees
175 unbroken dubs = 10 Burpees
150 unbroken dubs = 15 Burpees
100 unbroken dubs = 20 Burpees
75 unbroken dubs = 25 Burpees
50 or under unbroken dubs = 30 Burpees
* same reps & penalty for singles

Followed by 10 minutes of BB warm-up

C. WOD

Teams of 2

3x300m run (each athletes run 3x — relay style)
6 Barbell complex* (see below)
18 Muscle-ups or 36 strict pull-ups

2x300m run (run 300m 2x — relay style)
4 BB complex
12 Muscle-ups or 24 strict pull-ups

300m relay (each athlete runs 300m one-time)
2 BB complex
6 Muscle-ups or 12 strict pull-ups

For time

*1 power clean + 1 squat clean + 1 cluster (squat clean thruster) = 1 rep (115/75) (Rx+135/95) (BeastMode (155/115)