WOD 150515

Warm up

4x

30 double unders
10 superman rocks
10 hollow rocks
10 shoulder touches

WOD

6min AMRAPS

Race 1- Indian file

5 Wall walks
10 Hyperextensions(GHD)
15 Air squats

Race 2 – synchronized

10 Deadlifts 60/100
20 Lateral jumps over the bar

Race 3 – synchronized

5 Burpee step over box 20″ 20/10kg
10 Overhead lunges 20/10kg

Race 4 – 3/3mins

Sled push 50/75 (relay)
Tyre flips(together)
Half the team on sled, other on tyre then swap over after 3mins

 

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