8/13/14 - "WE" Wednesdays

• A. 200 M run relay x3 each athlete
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• B. AMRAP 15
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• Station 1 – Wall Balls (20#/14#) & Wall Sits
• Station 2 – Ground 2 Overhead (135#/95#) & KB front rack hold (like goblet squat)
• Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)
• Station 4 – KB Swings (53#/35#) & Barbell front rack hold
• Station 5 – Sit-ups & Plank
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• 3:00 per station for total of 15 minutes. Teams must switch movements quickly after every 3 minutes. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.