Team WoD for December 15th, 2012

Day 84 of the 100-Day Burpee Challenge
Group: 3 in 3
Sit-ups
Squats
Push-ups

Strength: Warm-up Deadlifts and Front Squat

WoD: “Pet Rock” For Time. In teams of 2, choose an object in which to hold for the entire WoD (no sandbags). This is your pet rock. Only one person lifts at a time, the other holds the pet. The tasks below are totals, break up the work with your teammate as you see fit.*

800m Run (partner “weights” with pet rock while other partner runs)
6 Rope Climbs (or 12 Rope Progressions)
30 Deadlifts (225# / 160#)
30 Front Squat (115# / 80#)
100 DUs (300 Singles)
4 Sand Bag Runs to curb and back (70# / 30#)
10 Muscle-Ups (or 30 Pull-ups/30 Ring Dips)
100 Sit-ups
100 Push-ups
800m Run (partner “weights” with pet rock while other partner runs)

*At some point during the tasks, complete a total of 6 Box Jump Complexes.

Leave a Reply

Your email address will not be published. Required fields are marked *