MONDAY 3 DEC 2012

MONDAY 3 DEC 2012 THE AIR FORCE WOD For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats                                           RX: 95/65 - B: 75/45 - C: 65/30                                                                                                                                    Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The WOD begins with 4 burpees! WARM UP 400m run/500m row/ spiderman to squat/ calf mobility w/band/ shoulder mobility w/band/ 20 x squats/  10 x MBC/ 10 x pull-ups / 10 x OHS/ 10 x Pass Throughs, Sampson Stretch.