Vigor CrossFit WOD 6.20.2015

Warm-up:

Coach Choice

WOD (Teams of 4, preferably 2 men & 2 women):

2009 CrossFit Games Team WOD “Stadium Workout” (slightly modified)

30 wall-balls (20/14)

Then….

Run 2 laps

30 box jumps (24/20)

30 KB swings (24/16)

30 Push-press (115/75)

Then….

30 Deadlifts (225/135)

Rules:

1. The wall-balls are performed one athlete at a time. When all four athletes have completed 30 wall-balls, they move on together as a team.

2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the running and reps. When all four athletes have completed all four drills, they move together to the deadlifts.

3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.

4. There is a 40 min cap on this workout.

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