Team WOD

What makes a good teacher?

Warm-up 7

3 sets:
10 OH Squats
Triple/Double Under Practice
Kipping Toe to Bar Progression

+

Empty Bar:
10 Deadlifts
10 Back Squats
10 Power Cleans
10 Thrusters

Metcon (AMRAP - Rounds and Reps)

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 21 minutes of:
30 Double-Unders
10 Front Squats
10 Toes to Bar

Rx+: FS -(185/135 lbs)

Rx: FS -(155/105 lbs)

Scale: As needed

Out of Town WOD

10-9-8-7-6-5-4-3-2-1 SETS OF SIT-UPS AND A 100 METER SPRINT BETWEEN EACH SET

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