Air Force WoD

Warm-up:

1 mile @ 8.5 mph

Active Stretching

Air Force WoD:

For time:

20 Thrusters (85lbs.)
20 Sumo deadlift
20 Push press
20 Front squats
20 Back squats
Here are the rules: Each athlete must do 4 burpees at the beginning of every minute (including at the start of the WOD) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min time limit.

My time: 9:53

8:00 Exercise Bike