0600 and 1145 @ Pelican Point

Active Stretch

Warmup:
5 Skin the Cats (rings)
7 Shoulder Press, 65 lbs
9 Front Squats, 65 lbs

Team WOD:

30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (1.5/1 pood)
30 Push press / Push jerk (45lbs/35lb)
30 Deadlifts (225lbs/135lbs)

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in a "Round Robin" 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 rowing 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.



"The only way to maximize potential for performance is to be calm in the mind."
- Brian Sipe