07/20/2011

Warm up;

5-10 min light jog/stretching

Xfit WOD;

2 teams – AMRAP in 20 minutes

Hill run
Thrusters (Body Bar 12lbs)
Hand-release push ups

Teams are made up of 3 xfitter’s. Each xfitter starts at one exercise and the clock starts. The two xfitter’s who are at the thruster and hand-release station cannot move to the next exercise until the xfitter who ran the hill returns. Teams add the reps from all three exercises to get a total rep count.