101009

Saturday


Warm Up


Run or Row


3 rounds
5 kip attempts (regular or butterfly)
3 dead hang pull ups
10 back extensions
10 second L-sit


Team WOD


2-3 athletes per team


each team will have a bumper plate (or two!) to carry during the entire workout, if the bumper plate should fall or be set down the team will complete 20 burpees 


one person will work at a time, the other(s) will carry/hold the bumper plate, except on the 400m run, which is completed as a team, only one person on the run will not carry the plate, but it can be switched as often as needed.


2 rounds of
run 400 m
100 wallballs
20 shuttle runs
50 thrusters