WEEKEND WOD

TEAMS OF 4 PPL!!!

 

STRENGTH

 

Back Squats

 

0:00 – 12:00 

Warm Up

@ 12:00 – 14:30 Group 1

@ 15:00 – 17:30 Group 2

@ 18:00 – 20:30 Group 3

@ 21:00 – 23:30 Group 4

 

**Each Athlete will have 2:30 sec to establish  2-RM Back Squat

** Score is the total amount of weight per team

 

WOD 

 

3 Rounds for time of 

 

7 Front Squats

7 Lateral Jump Overs

7 Deadlifts

7 Burpees to Plate

 

At the top of every 6 min the whole team must 400 m as a team – you may not start until all team members are back from the run!!!