“Team Wod ” 30 min AMRAP 1 person works at a time 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders **coaches two cents, your partner won’t get mad if you need some extra rest or if you aren’t moving as fast as they are, so just have some fun working out together and cheering each other on**
WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr
A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco
For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest