WED WOD - Week 4, 06 Crucible 2008
Warmup: Instructor led
WOD:
Green Group
Burpee
Push up
Thruster with rifles or sandbags
Split squat jumps or regular lunges (1 step=1 rep)
Rowing sit ups
Green Group
Burpee
Push up
Thruster with rifles or sandbags
Split squat jumps or regular lunges (1 step=1 rep)
Rowing sit ups
10 rounds in sets of 10,9,8,...2,1
Blue Group
Burpee
Push up
Thruster with rifles or sandbags
Split squat jumps
Rowing sit ups
Blue Group
Burpee
Push up
Thruster with rifles or sandbags
Split squat jumps
Rowing sit ups
10 rounds in sets of 15,14,13,...7,6
Red Group
Burpee
Push up
Thruster with rifles or sandbags
Split squat jumps
Red Group
Burpee
Push up
Thruster with rifles or sandbags
Split squat jumps
Rowing sit ups
10 rounds in sets of 20,19,18,...12, 11
Stretchout.
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