WOD and BBQ

Looks like the Team Wod BBQ is on!  We'd welcome any side dishes and beverages you'd like to prepare, and possibly some fold out chairs.  Hobbit may even bring his Guitar.  If your bringing a dish, please let everyone know in the Comments section below, or on Facebook.  Now, On to the WOD!

I think you know the deal - pick WOD 1 or 2 below.......

WOD 1

Perform 3 Cycles For Time Of:

5-4-3-2-1 Of:

Deadlift (Use 5RM load)

Handstand Push-Ups

Weighted Knees-To-Elbows (use dumbbell between feet)

*Scale as needed. For example, if you don't have a full HSPU or KTE, do your normal scaling.

Rest 2 minutes between cycles.

WOD 2

Run 5 x 200m sprints/800m run/5 x 200m sprints

OR:

Row 5 x 250m sprints/row 1K/5 x 250m sprints

*On the sprints for both the run and row, take 3x's the recovery of your last sprint.

*For example, if it takes you 25 seconds to run 200m, rest 75 seconds before you go again. 

*Option: Mix the run and row. For example: Run 5 x 200m sprints/run 800m or row 1K/Row 5 x 250m sprints.