8/17/12

Warm Up:

Warmy

Xfit WOD:

Teams of 3, 10 minute AMRAP of;

Push press (115#/75# – scaled 95#/55#)
Sprint 120 yards; 20 feet before mid field line stop run and bear crawl to mid line then run backwards 20 feet away from mid line return to sprint and finish your run
Squat cleans (wall ball; 20#/14#)

Athlete #1 starts with cleans, Athlete #2 is the runner and Athlete #3 is at push press station. 3, 2, 1 go…Athlete #1 and #3 attempt AMRAP until Athlete #2 completes the run. Athlete #2 switches with athlete #3 and takes over on reps where athlete #3 left off. Athlete #1 won’t stop counting reps until athlete #3 finishes the run then athlete #3 takes over on reps where athlete #1 left off. Repeat cycle until 10 minutes is up. **penalty alert** if at any time the bar or wall ball is dropped before runner finishes run, the team (each athlete) will preform 1 tire flip.

Post total reps (cleans and presses only) to comments.