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Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees

Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees

As a Team of 2 complete 2 rounds for time of: 50 Box Jumps 50 Pull-ups 50 Walking Lunges 50 Kettlebell Swings (53#/35#) 50 Wall Balls (20#/14#) 50 Row Calories 50 AbMat Sit-ups 50 Burpees * Alternate with your partner (one rests while one works at a time) Post total time.

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Every 2 mins for 10 mins: Back Squat

Every 2 mins for 10 mins: Back Squat

5 Back Squats, pick load Every 2 mins for 10 mins.

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Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups

AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups

Complete as many rounds as possible in 5 mins of: 4 Front Squats, 135/95 lbs 3 Deficit Handstand Push Ups

Rest 3 minutes, then start Pt. 2

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Pt. 2: 4 RFT: Rows and Chest-to-bar Pull-ups

4 RFT: Rows and Chest-to-bar Pull-ups

4 rounds for time of: Row, 300 m 10 Chest-to-bar Pull-ups

Rest 5 minutes after part 1

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Pt. 3: AMRAP 6 mins: Kettlebell Swings, AbMat Sit-ups and Double Unders

AMRAP 6 mins: Kettlebell Swings, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 6 mins of: 5 Kettlebell Swings, 70/53 lbs 10 AbMat Sit-ups 20 Double Unders

5 min. rest after Pt. 2

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Nothing assigned for August 20, 2016


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