Warm Up: – AMRAC 8
“Cindy”
5 pullups
10 pushups
15 squats
Team Time: 5 min load & strategy session
Team WOD # 1 – AMRAP 4
S2OH @ 95 & 65
Teams will be given 2 bars to use
1 bar loaded to 95, 1 loaded to 65
No minimum reps required
Any athlete can use any bar
REST 5 min
Team WOD # 2 – For Time:
100 sequential box jumps (all 4 athletes)
150 OH keg lunges
T1: Lunges, T2&T3 hold air squat, T4 RESTS
150ft Shuttle Run (per athlete)
T1 run, T2&T3 hold air squat, T4 RESTS
15 Rope climbs
T1 climbs, T2&T3 hold plank
T4 Rests OR does AMRAP wallballs;
30 wallballs = 1 min reduction in total time
1000m row
T1 rows, T2&T3 hold plank, T4 RESTS
150 pullups
T1 pullups, T2&T3 hang from bar, T4 RESTS
Minimum 15 pullups each
