8/3/12

Meet in the small gym

Warm Up:

Warmy

Xfit WOD:

One round for time of;
25, 50, 25 squat clean/overhead (75#/55# – scaled weight 55#/35#, please use body pump bars for scaled wt)

Teams of 3 (one girl per team). Athlete 1 preforms 25 squat clean/overheads while athlete 2 & 3 are jumping rope (single skip). At any time if athlete 1 stops or drops the weight, athlete 2 & 3 are penalized and required to perform 5 burpee box jumps each (box height is 20″) before athlete 1 can start lifting again. Once athlete 1 finishes 25 reps, athlete 2 takes over and athlete 1 & 3 are jumping rope. The penalty now applies to athlete 1 & 3 if athlete 2 stops or drops the weight. This sequence continues until all athletes have completed 25, 50 and 25 reps of squats clean/overheads.

Equipment:
All Olympic bars (45# and 35# + the other 35# bar in the weight room)
Grab 15# and 10# bumper plates
5 sets of box jumps, height set at 20″

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