7/16/15

15
Jul

7/16/15

Work in teams of 3 for these workouts. The first mini workout is a rotation of burpees, a dumbbell complex, and rowing. Each teammate works at a different station for 1 minute and then everyone rotates. You’ll go through 9 minutes of work hitting each station 3 times. Your score is a single number of total reps as a team for all 9 minutes.
After the first mini workout, you rest for 5 minutes, then head outside for the second workout. One person starts with 5 deadlifts immediately into a sprint. When they come back, the second teammate goes. Do this for 12 total rounds (4 each). Your score is total time to finish.

In teams of 3:
AMRAP in 9 minutes:
burpees to a plate
DB or KB hang power clean and jerks
row (cals)

rest 5 minutes

12 rounds for time:
5 deadlifts, 225/155#
200m sprint