Two Person Team WOD AMRAP 24 200 Meter Tire Drag (45/25) 20 Power Snatches (125/85) 20 Synchronized Burpees Over the Bar 20 Wall Ball Shots
Strength: Deadlift 4×4 @ 85% WOD: 4 rounds for time 18 Slam Balls (30/20) 16 Pistols 12 GHDs
“Hell on Wheels ” EMOMx20 Min 1: 15/12 Assault Bike Cals Min 2: 10 Thrusters (95/65) Min 3: 100 meter Run Min 4: 8 Pull Ups
Strength: Back Squat 4×4 @ 85% WOD: “Gorilla Grip” Accumulate 6 minutes of Bar Hang *every time you drop* 100 meter Run 20 DB Snatches (50/35)
“Stop, Drop and Row” AMRAP 20 1 Power Snatch (155/105) 2 Over Head Squats 3 Clean & Jerk 40 Double Unders 500 meter Row
Strength: Push Press 4×4 @ 85% Skill: HSPU WOD: AMRAP 12 Increasing Ladder: 2,4,6,8,10… KB swings (70/53) HSPU
Partner WOD Saturday Teams of 3 AMRAP 24 min 20 Box Jumps (24/20) 20 Thrusters (95/65) 20 Toe to Bar *One person on rower at all times *Two people working…..
