Equal Opportunity Suffering: "The Smokehouse" Relay

Derek and I came up with this WOD after completing the Kitsap CrossFit "Bring a Friend Day" gymnastics relay WOD. We really liked the team aspect of a relay and wanted to find a fun and effective way to incorporate something similar with our command PT group. We also have been trying to focus on WODs that use olympic lifts, so that everyone can gain familiarity, not to mention get a lot stronger!

Thus, this barbell relay was created:

"The Smokehouse"

For time:

10 burpees
100 thrusters**
10 burpees
100 sumo deadlift high pulls
10 burpees
100 push press/jerk
10 burpees
100 front squats

WOD performed in teams. All team members must complete the 10 burpees prior to beginning barbell repetitions. Only 1 team member is allowed to perform reps at any given time. Repetitions do not have to be evenly distributed.

**A note on weight: We are using a globo gym for command PT, so in the interest of making things more simple, we restricted each group to one barbell and weight. To facilitate this, we divided people into groups of similar strength conditioning levels. In a perfect CF world, I would give everyone their own barbell and let them tailor the weight to their personal fitness needs.

Recommended weight: men - 75lbs; women - 45lbs

Enough talk... here are the goods!

Derek knocking out those thrusters!

I almost used 95lbs instead of 75lbs... what was I thinking?! So glad I stuck to 75!

Dear front squats,

I hate you.

Sincerely,

Josh.

So, Derek and I teamed up on the 75lb barbell and knocked out this beast of a WOD before everyone else arrived at 7:30am. We finished up just in time for everybody to walk in and see us in our final throws, after which we immediately named it "The Smokehouse," because by the time you are done, you feel like you have been sitting in a sweat lodge for several hours.