4/6 Team WOD

4/6 Team WOD

We’re announcing Saturday’s WOD early, because it’s pretty crazy and we’d rather everyone had a chance to look at it so they could start committing it to memory now rather than try to figure it out in the morning!

This WOD is from Body Armor CrossFit, and the link is at the bottom of this post if you’re interested to check out their page!

We slightly modified some of the distances and wording to better suit our facility:

Team WOD (teams of 2)

Men use 115#/Women #75

With a 45#/35# bar do 50 Thrusters each.  Bar never touches the ground; you must pass it between partners.  If bar touches the ground, 5 burpees each.

When finished, load the bar up with your weight BUT the bar may never touch the ground.  Each person grabs an end and walk/run 400m with the bar at your hip only.  If you drop or set the bar down, 5 burpees each.  After the 400, do 50 Sit-ups each with your feet hooked around the plate.

Run another 400m.  Again, anytime the bar is set down, 5 burpees each.  When you return back from the 400, do 25 push-ups each with your hands on the bar.  Resting position will be in a plank with arms locked out.  5 burpee penalty.

Run one more 400, and finish by doing 25 pull-ups each, with only one person working at a time.

Study up and get ready for the smokefest 🙂

WOD courtesy of http://www.bodyarmorsa.com/2011/07/some-people-break-the-laws-of-the-state-chuck-norris-breaks-the-laws-of-physics/