WOD - Sunday, 8.9.2015

Community Fitness (10AM) 
Warm up:
200M Run 10 RKB swings 10 Goblet squats 10 1 arm push press 10 1 arm thrusters 10 Burpees

WOD
In teams of 3-4
4 x 400M, one member runs at a time
200 RKB swings 70/53#
150 Wall Balls 20/14#
100 Over Box jumps 20"
50 Burpees
4 x 400M, one member runs at a time

****10 burpees as a team every time a Kettlebell or wall ball touches the ground.

Performance Care (11AM)
5 Lateral box step ups each leg 5 KB kossacks each leg 10 KB squat press out 20 Heidens

Do you need more strength or more stamina?

Deadlift 50% 1RM your deadlift 1 x 20 Front squat 50% 1RM of your front squat 1 x 20 Estabilsh a 60M max for 1 arm overhead carry