11/30/13 Ironwood Crossfit Burpees, DB Push Press, Wall Balls Workout
Warm Up
800m run
2 rounds
5 "cobras"
10 overhead squats w/PVC
10 pass throughs
Partner WOD
Four 5 minute sets for max reps in teams of three of:
3 Burpees
6 Dumbbell Push Press 15lbs
9 Wall Balls
Rest 3 minutes between sets
Only one team member may be working at any one time and that team member must cycle through each exercise before the next teammate may begin. Work quick to minimize your teammates rest and to add up more reps.
Total reps 502
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