Team WOD Sa

Warm-up
Team #4
40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

Metcon
Metcon (Time)
in teams of 2
A
00:00-10:00
6 rounds
10 medball box over
20 wall balls
*one works one round, one rests
Metcon (Time)
B
10:00-20:00
3 rounds
30 plate ground to overhead 15/10
15 burpee to plate
30 pinch grip plate deadlift 2×15/10
*change after each exercise
Metcon (Time)
C
20:00-30:00
6 rounds
10 medball box over
20 wall balls
*one works one round, one rests
Metcon (AMRAP – Rounds and Reps)
D
30:00-40:00
amrap
21 hspu
15 plate thruster 15/10
9 burpee box over
*split as needed