11/26/14 WOD


Mobility:  Calfs because of all the sled pushing.

Skill Practice Warm Up:  Group warm-up and go over movements in workout.

Workout:  “The Three Amigos” (Part II)

Teams of 3 people. Divide work as desired, but the movements must be performed in the order listed.

12 ‘cycles’ – 7 squat cleans (A: 135lbs, I*: 83lbs, N: 53lbs) AND then

20’ low handle sled push, 20’ high handle sled push x 3 round trips (A: +140lbs, I*: 90lbs, N: 0lbs).

(each member must complete one whole ‘cycle’, no trading off with the rest of your team until your ‘rep’ is done)

100 hip extensions

100 ball slams

800m run with a single sandbag –shared with partners- (A: 80lbs, I*: 60lbs, N: 45lbs)

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