SATURDAY 9-23-17

WARM UP
400 m run
3X 10
Leg swings
Banded goodmornings
Step ups
Alt leg V ups
Ring Rows

 

WOD
In teams of three, complete the following for time:

1200 Meter Relay Run

120 Pull ups

90 Jumping Lunges or Alternating Reverse Lunges

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run

120 Pull ups

90 Jumping Lunges or Alternating Reverse Lunges

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run
Only one member of the team may be working at a time (400 m each completing at 1200 m relay) and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.  communication and vocal support to  teammates.  The key to quick times is communication and quick transitions.

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