7/25/13 - THURSDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
2 Rounds: Bavarian Split Squat - 10 (alt), 20" Box Jump Overs - 10

CONDITIONING
3 Rounds for Time - Team WOD
Team Barbell Farmer Carry - 100m
115 lb Front Squat - 10
20" Burpee Box Jumps - 15

Note: While two athletes do the BB Farmer Carry, the 3rd athlete does Front Squats. Once the Farmer Carry and Front Squats are complete, all athletes must do 15 Burpee Box Jumps. Once all Burpee Box Jumps are complete, the athlete that previously did Front Squats does the Farmer Carry with one of the other athletes. The athlete that trades out of the Farmer Carry then does the Front Squats. An athlete rotates out of the Farmer Carry each round. Each athlete will do the Burpee Box Jumps three times, but will only do the Farmer Carry and Front Squats twice. The total time to complete the workout is the teams score.

ASSISTANCE
3 Giant Sets
Leg Lowers - 5
Close Grip Bench Press - 12+
Weighted Dips - 12+

3 Giant Sets
Ab Wheel - 15
Lateral DB Raise - 12+
Reverse DB Flies - 12+