5′ Warmup Jog
Walking Stretch Series
For 25 minutes, in teams of 4 teams you run a relay where one person runs 300m carrying a medicine ball (5kg / 4kg) before ‘handing off’ to the next person. On every exchange, all four people on the entire team must complete 15 burpees before the outgoing person can leave for his turn with the medicine ball. Run very hard, you’ll have decent rest. Score = total laps of the building + number of burpees (if caught between laps).
WOD for time:
50 Walking Lunge Steps
40 Pushups
30 Kettlebell Swings (24/16)
20 Pullups
10 Tuck Jumps (knees must come up to hips)