James W. performs the Sumo Deadlift High Pull

For time with 4 burpees on the minute every minute:

20 Thrusters (95/65)
20 SDHP (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an 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.


This WOD was named after The Air Force – The Midwestern Sectionals main sponsor

FOUNDATIONS WOD

“Jello Legs”

2 Rounds for Time:

400 Meter Run
15 Lunges on Each Leg
15 Front Squats (95/65)
15 Burpies
15 Overhead Squats (95/65)

Skills: Front Squat, Overhead Squat, Dumping Weights