Rest Day/Make-up WOD
“Air Force WOD”
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
*must perform 4 burpees everytime the clock buzzes. Clock will buzz every 60 seconds.
Post times to “comments”
* 3 attempts to establish a 1 RM on each lift
4x 400m run
* as much rest as needed between sets
Post Loads and Times to “comments”
Highest TEAM score wins
4. Double Unders
5. Jumping Back Squat
rest 2 min between each station.
*Tabata = 20 seconds of work followed by 10 seconds of rest. Repeated 8 times equaling 4 minutes.
* Score by counting your LOWEST number of reps in the 20 seconds of work. For example if you completed the following squats-15,15,14,16,13,15,13,14- 13 would be your score.