Tuesday, Sept 27th WOD: Obstacle Day

Last Obstacle Day before the GOODWILL MUD RUN on Saturday!  I tried to include some obstacles that we will be facing in the race.  This WOD equals 2 miles of running.  If you are running on Saturday, it would be wise for you to double up the runs or double the whole thing.  The race is 3.5 to 4 miles in length.   


For time:
10  -  2 foot hurdle jumps 
400m run
180 ft. Bear crawl (3 times around mats)
400m run
135 ft. Crab walk (3 times down and back on long mats)
400m run
3 lengths of ladder with high knees 
400m run
300 ft. farmer's walk (3 times around cones) dumbbells: 50/35
400m run
3 rope climbs and 3 rope swings over the mats
400m run
10 tire flips
400m run
3 lengths of balance beam
400m run