8AM 9AM 10AM CrossFit Solano
   

"Fallen Four" Tribute WOD, done in teams of 2 to 4 people:

400m Heavy Bag Team Run (80#)
20 pull ups
20 push ups
20 sit ups
20 squats

400m Heavy Bag Team Run
20 burpees
20 box jumps
20 walking lunges
20 Push Press (75#m/55#w)

400m Heavy Bag Team Run
20 pull ups
20 push ups
20 sit ups
20 squats

400m Heavy Bag Team Run
20 burpees
20 box jumps
20 walking lunges
20 Push Press (75#/55#w)

*Advanced will do 20 reps and intermediate will do 10 reps; each team member will complete all reps of each exercise before advancing to the next round.  Team Members should share responsibility of caring the heavy bag while on the run.  Heavy bag can be scaled to 20# medicine ball or lighter.

**If you are feeling extremely macho/macha on your own time bump it up to 40 Reps and Run with the Heavy Bag on your own (yeah its a chipper but if you're ever in the need of some self punishment this will do the trick!)

Saturday 090410

Three rounds for time of:
30 Kettlebell SDHP 2P/1.5P
21 Burpees
Run 400 meters

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