10-28-2011: BLACK JACK TEAM WOD
“BLACK JACK TEAM WOD”
SPLIT GROUP INTO 2 OR 3 TEAMS OF EVEN NUMBERS:
RULES: BASICALLY YOU FOLLOW THE LEADER AND RACE THE OTHER TEAMS. THE FIRST PERSON IN EACH TEAM STARTS WITH 21 BURPEES, THE 2ND PERSON STARTS WHEN THE FIRST PERSON IS FINISHED, THIS GOES FOR ALL THE EXERCISES DOWN TO ONE. YOU CAN’T MOVE ON TIL THE PERSON IN FRONT OF YOU IS FINISHED W/THAT EXERCISE. THE KEY IS TO HAVE THE FASTER PERSON IN FRONT!
- 21 BURPEES
- 20 BOX JUMPS
- 19 WALL BALL SHOTS
- 18 JUMPING PULLUPS
- 17 AIR SQUATS
- 16 GHD HIP EXTENSION (BACK EXT)
- 15 AB MAT SITUPS
- 14 DB SNATCHES (7 EA ARM)
- 13 DEAD LIFTS
- 12 WALKING LUNGES
- 11 PUSHUPS
- 10 DOUBLE UNDERS
- 9 KBS
- 8 PUSH PRESS
- 7 K2E
- 6 DB THRUSTERS
- 5 RING DIPS
- 4 HOLLOW ROCKS
- 3 STRICT PULLUPS
- 2 ROPE CLIMBS
- 1 500 M ROW
***SKILLWORK: YOUR GOAT
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