1/28/13

Happy Birthday Susie!

Susie’s turning 44 so there’s going to be a lot of 4’s in this WOD.

Warm Up:

Warmy
1 set of; 4 wall walks, 4 burpees (jumping at least 6″ above your reach), sprint down and back x2 and 4 weighted pull up’s (HEAVY but make sure chin gets over bar). Break up in groups to get this done quickly.

Susie’s Birthday WOD:

4 rounds for time of;
44 Wall ball squat cleans (20#/14#)
44 Burpees
44 Muscle snatch (75#/55#)
44 Slam balls (20# – guys use green girls use yellow)

That’s a lot of reps, thanks Susie! Here’s how it’s going to work…partner up (can be a mix of guys, girls or guy/girl doesn’t matter). Partners will start at a station, 3,2,1…go athlete 1 starts WOD while athlete 2 is resting. Once athlete 1 completes 22 reps (or however the team decides) athlete 2 goes while athlete 1 is resting. This will be the sequence at each station and round until finished. Have your ropes handy because each athlete MUST complete 14 DU’s at each station in every round — make sure to get your jumps in before your rest is up. Must complete 44 total reps before moving to next station.

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