Community WOD 180901

1. WARM UP

3 rounds: 

  • 20 Lunge Jumps
  • 15 V-Ups
  • 10 Push-Ups
  • 5 Pull-Ups

2. MOBILITY

  • hips
  • ankles

3. WOD

3RFT in teams of 3 (36-min cap):

  • Event 1, each person does EVERY movement each round: 
    • A: 50 DUs/150 SUs
    • B. Holds plate (15/10 kg) overhead until A finishes
    • C. Holds wall ball (9/6kg) overhead until A finishes
  • Event 2, a DIFFERENT person does A each round:
    • A: 20/15-cal row
    • B & C: 20 synchronized burpees
  • Event 3:
    • 60 rotating wall ball shots (A throws & B catches, B throws & C catches, C throws & A catches, etc.) 
  • Event 4, each person does a DIFFERENT movement each round:
    • A. 300m run
    • B: 15 American KB swings (16/12kg)
    • C: 20 WB front squats (9/6kg)