Monday 30 July WOD

IN TEAMS OF 3-5,
Each team member will complete the following:

30 Sumo-Deadlift High-Pulls @ 53/35lbs
30 Burpees
30 Kettlebell swings 53/35lbs
30 Medicine ball situps
100ft Overhead walking lunge 45/25lb plate
150ft Sprint

Post the team size and time to the comments.

Each person goes in a row, and can’t move to the next station until the person ahead of them has completed those reps.

* * *

CrossFit HQ WOD:
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

CrossFit Football WOD:
Complete 5 rounds for time:
1 Bench Press @ 90% of 1 RM
1 Bent Row @ 110% of 1 RM Bench Press
1 Bench Press @ 90% of 1 RM
3 Bent Row @ 110% of 1 RM Bench Press
1 Bench Press @ 90% of 1 RM
5 Bent Row @ 110% of 1 RM Bench Press

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