7.16.15 Team WOD

team

Warm up:

200 m run

5 banded good mornings

10 jumping air squats

10 banded good mornings

1 min straddle sit

20 shoulder dislocates

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Strength:

Deadlift

40% x 5

50% x 5

60% x 5

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WOD:

3 person teams (can be 4 if needed)

(split work any way you like)

3 r4t

60 cal bike

70 burpees

80 DB thrusters

*when not working on bike team-mates must hang on bar*

*when not doing thrusters team-mates must hold plank position*

(choose your weights wisely)

\\\25 min time cap///

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Cool down;

200 m walk