Team WOD

Warm Up:

3 Minutes of DU. PVC Shoulder dislocates. 10 Pullups. 20 (light) Wall Ball. 10 Walking lunges.

Buy in:

500m Row for time.

WOD:

As a team of 4, complete as many reps in 18 minutes as possible:

100m Med Ball Throw 20/15#

Medicine Ball Cleans 20/14#

Ball Slams 20/15#

KB Swings 53/35#

The pace is set by the person doing the med ball throw, the other team members will be accumulating a running count of cleans, slams, & swings. Rotate to next exercise when member comes in from throw.

Cash out:

10 Around the Worlds

All workouts will be scaled to your individual fitness level.