Waterfall style each member must complete
15/10 Cals assault bike
7 Devils press (50/35)
into (As soon as first person completes bike and DB they may begin on squats until they get help from the next person to finish. It would behoove your team to put best people with sand bags first)
100 Sandbag squats (150/100)
100 Sandbag over shoulder (150/100)
Run 400m (together w/ 100# bag 2×50# DBs and 2×35# DBs)
50 Synchro burpees
Run 1 mile (together)(boiler maker hill)
50 Curtis Ps (165/115)(Power clean+Lunge L+Lunge R+overhead=1)(you do not have to wait for your whole team to start curtis Ps)
500 Double unders
Row 5000m between 2 rowers
50 Ring muscle ups
100 Toes to bar
200 DB thrusters (50/35)
30 Synchro burpee +1s
*After the curtis Ps the 100# bag and 2 team members must be carried at all times until the last 30 burpees
**Each team gets 2 get out of jail free cards. You can use it 1 time each and may not be used again. It cannot be used for the 1 mile run however. Other than the assault bike/devils press, running and synchronized burpees there is no min or max number of reps that must be completed by each team member.
REMINDER! THERE ARE NO REGULAR CLASSES TODAY DUE TO THE ANNIVERSARY WOD AND PARTY.
If you are in the wod please be at the gym before 8:30. Breefing and questions are at 8:30 and WOD starts at 9. BBQ and party start at 11. Please bring your favorite dish to share with everyone. I hope to see you all there!!!!!