Warm-Up: "Agility Drills"
WOD courtesy of Insular Gym
Perform as many reps as possible in 9 minutes
Squat Cleans (135)
During the 9 minutes
EMOTM (every minute on the minute) — Perform 4 reps "Double Push" Hop-Over Burpees (Burpee with an extra push-up then hop laterally over the barbell for the jump)
Team "Light" Karen (14)(10)
Teams of 3 complete 150 WallBall as fast as possible. Cut-off 8 minutes.
Post results to comments.
ACF TEAM WOD LEAGUE – SUMMER 2010 (4 of 7 teams pictured below):
Team Name: Silent Ninjas
Left to Right: Toddsky (sub), Summer, Julia and Hernan (The Barbarian)
Left to Right: Juan (BB4), Aida (Freakin PR), Ivannah and Kenny (T.I.)
Left to Right: Stephanie (Arnold), Michael (Bravo), Fam and Matt
Left to Right: Billy (Billdozer), Darlene (Dar), Janet (Speedy J) and Daniel (Ramrod)