Kay.
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Pic: Angela Clancy

 WoD: "Air Force"

Complete The Following For Time:

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

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Every 1 min (starting at 0:00) complete 4 Burpees

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M: 42.5kg. ---|--- W: 30kg.

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• You must do 4 burpees at the beginning of every min before moving on to the barbell work.
• You can move to the next barbell skill once you've completed all 20 reps. If the min clock beeps during a repetition still complete that rep and then start the 4 burpees.
• Very famous workout in the CrossFit Community, this WoD really tests your mettle & will. You ge two find out whether or not you have that push & drive within you to push the pace on those barbell reps.
• Those burpees don't seem much on paper but just wait and see how fun they'll end up being! The key is though is to fight them away and get through to your barbell.
• Lets kick off our week in style!!
• Enjoy!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Compare to 24/10/16

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Post your TIME to your Beyond The Whiteboard account.