500m jog then…
10min coaches choice
Team WOD: ft….
“Pick Your Poison” In teams of 3 complete five of the following skills.
Each team must complete 120 reps of each skill before moving to the next station.
You choose who works on reps, holds, and rests as well as how often to switch.
If the person holding stops, you must all switch.
Sit-ups / Dip hold
Wall Balls 20/14/ Hand stand hold
Shoulder to Overhead 95/65/ Deadlift hold BW+20lbs
HR Push-ups / Farmer Carry hold 55/35
Box Jumps 24/20/ Hand hold
KB Swings 1.5/1.0/ Plank
Burpees / Hollow hold