11/16/2016

 

Air Force

  • 20 Thrusters (95/65 lbs)
  • 20 Sumo Deadlift High-Pulls (95/65 lbs)
  • 20 Push Jerks (95/65 lbs)
  • 20 Overhead Squats (95/65 lbs)
  • 20 Front Squats (95/65 lbs)

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Compound 30

10x 250/200m row

1 min rest between efforts

12593560_10209380990830497_6673311468355848502_o