WOD 5/24/12

Warmup


2 Rounds
20 Air Squats
15 Hand Release Pushups
10 Crawl-Outs
5 Squat-Thrusts


Team Metcon


AMRAP 20
20 Back Squats 65/45
15 Low Rows
20 Front Squats 65/45
15 Shoulder-To-Overhead 50/30

One athlete moves through the circuit at a time. Count one round after each athlete's final shoulder-to-overhead rep. Throughout the circuit, on the back squats, front squats, and shoulder-to-overhead, the athlete moving through the circuit may not put the barbell down. Rather, his/her teammates will assist in racking the barbell as well as holding the barbell when rest is needed. Any time the barbell hits the floor throughout the circuit (unless the repetitions for the movement are completed), that will constitute an immediate 10 burpee penalty for all of that team, and then they will continue on.