WOD 09/18/13

WU 2x10 CFWU no pullups
30 team Wallball Wall Situps
Skill
Work on kipping pullups or Bar MU 10 min
Team WOD
Reverse ladder tire flip run
10, 8, 6, 4, 2
2, 4, 6, 8, 10
Run 200m to tires
Do 10 tire flips
Run 200m
Do 2 HPC 135/95
Run 200m then 8/4, 6/4, 4/6 etc.
All team members must be present to flip tires or HPC. If you are waiting for your team mate, you must   perform squats outside or L- Sit inside.
Cool down
Row 500