‘The Airforce WOD’
For time:20 Thrusters 20 Sumo deadlift high-pulls 20 Push jerks 20 Overhead squats 20 Front squats
Men will use a 42.5kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
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