Come and watch Crush teams at the Windsor Warrior comp at Windsor Fitness - heats start at 9am and go until about 1.
Warm up - circle of love
Metcon - in teams of 2
2 of the WODs from the Windsor Warrior comp
First - both partners working at same time
1 min max back squat (135/95)
1 min max dumbbell snatch (50/35)
1 min box jumps
1 min max row for cal
1 min max S2O (95/65)
Go in waves if there are more than 4 teams (2 rowers per team since both working at same time)
Rest 10 min
Karen, but every minute perform 4 burpees
150 wall balls (20/14) switching as often as you like, but every minute perform 4 burpees. (Only 1 person does the burpees). Continue working until 150 wall balls are completed.