Main – CrossFit Group WOD
Coach Tom is completing the worlds toughest mudder as we speak, stay tuned for updates!
400M Run Squats/Burps/ (No Measure)
400 m run/row
10 plate push squats
10 glute bridges
Partner 1000m Row (Time)
Each partner gets 20 pulls; switch
This is for time so quick transitions.
Run 2 heats if needed
Partner WOD/ Only 1 person working at a time
25 Handstand PushUps or Strict Press (weight determined by coach)/ Deadlift Hold
50 C&J 135/95 / Bar Hang Hold
75 Wall Balls / KB Rack Hold
100 Double Unders / Squat Hold
125 Split Jump Lunges / Push Up Hold
800M Run / Overhead Hold (45/25)
While one partner works, the other maintains the respective static hold.