3/19/12

Warm Up:

Samson Stretch (3/leg)
25 Jumping Jacks
25 Sit Ups
25 Mountain Climbers

~5 minute practice on med ball squat cleans and push presses.

Xfit WOD:

15 minute AMRAP team WOD. Men vs. Women. 4 athletes per team preforming the following exercises;

Wall-wall-wall-wall run carrying (M-45#/W-25# plate) – MUST TOUCH WALLS
Push Press (M-75#/W-55#) – LOCK OUT ARMS AT TOP
Med Wall Ball Squat Cleans (M-20#/W-14#) – BREAK PARAELLE
Hand Relesae Push Ups – CHEST THIGHS MUST TOUCH GROUND, FULL EXTENSION W/ ARMS
repeat…

Equipment needed:
Mats
Olympic bars w/ Rx’d weight
Body pump bars w/ Rx’d weight
All wall balls

Post total TEAM reps to comments. Count your individual reps while performing the specific exercise then on rotation call out your last rep to your teammate so he/she can start counting from that number.