Warmup:

200M Jog

10 Air Squats

10 Soldier Kicks

10 Cossack Squats

10 Alt Toe Touch

10 Pushup 2 Downward Dog

10 Kneeling Lat stretch

10 Box step ups or tuck jumps

Barbell/DB warmup:  With an empty bar or light DB, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk.

WOD:

“Air Force WOD”

For Time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squat (95/65)

 

*4 Burpees at the top of each minute, to include the start of the WOD

 

Compare to 20180402

Video courtesy of Greg Morales.  Benchmark WOD first seen at the 2010 CrossFit Games Midwest Sectional.  Remember, the WOD begin with 4 Burpees, then at the top of every minute until you finish, perform 4 Burpees.

 

 

Scaling Options:

Bar weight -> 75/55 -> as needed

 

Cool Down:

Couch Stretch – 1 Min per side

 

Thread the Needle Hold – 1 Min per side