Posted by IN

Happy 5th of April!

5 April 2014

Wentzville – CrossFit

Group (No Measure)

300m ROW

Then Group Warmup

Air Force WOD (Time)

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The 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 four burpees. There is a 20 min cap.
Review all lifts before starting WOD

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