friday

WOD

100 Push ups...plank

80 Thrusters... shoulder rack position (95/65)

60 Box Jumps...wall sit

40 Pull ups... dead hang

While athlete 1 is doing Push ups, athlete 2 holds plank. At the time that athlete 1 can no longer do push ups they must hold plank while athlete 2 begins push ups. They may move on to Thrusters as soon as they have collectively completed all 100 repetitions.

(Only one person can be doing reps at a time.)

CFE-Swim

following warm up

100m

200m

400m

200m

100m

Final 100 should be within 5 sec +/- of your first 100m. If not, this is a scratch. Tread water without hands for 2 minutes if you scratch.