WOD September 25

Warm up with a light jog and dynamic movements make sure you're good to go

Part 1
3 rounds
5 push ups
5 sit ups
5 pull ups
10 squats
10 back extensions

Part 2
This is done as a crew every member has to complete 100 Burpee pull ups. Only one member can be doing burpee pull ups at a time, while he/she is doing the pull ups, the rest of the crew is doing sit ups. You can break up how the pull ups get done in any way each person does 5, 10, 25 whatever you like but each of you has to do 100.

For those who don't know, a burpee pull up is a burpee except when you jump to the pull up bar and do a pull up then drop back down. So one burpee pull up is a push up, jump to pull up and down.

Part 3
If there is time load up the sled to 225 and each member drag it 20m twice.

Make sure you have time to stretch after!