WARMUP:
Coaches Choice
WOD:
Teams of 4, Conga style:
Team members 1 and 2 should complete the following 7 Min AMRAP:
100m sprint together
5 burpees
10 deadlifts (Choose weight depending on strength level)
5 pull ups
At the same time, team members 3 and 4 should complete the following 7 Min AMRAP:
200m row sprint
5 burpees
15 goblet squats (50lbs/ 30lbs)
5 push ups
After the 7 mins of AMRAP are up, the whole team should rest for 3 minutes and then switch!
Then, after both pairs have completed both 7 min sets, the whole team should complete: 200 med ball thruster tosses for time.