warmup:
ropes
lunges
run
dynamic
WOD 1:
partner wod
run 300m
one person carries a box, the other carries a bell
set the box down and each do 12 step ups with bell
run back 300m and then switch who carries the bell/box
run another 300m and each do your bell step ups
then run back the last 300m and call time!
w 16
m 24
--------
WOD 2:
1 minute max effort at each station
90 seconds of rest between stations
american swings
pushups
sandbag ground to overhead
toe to bar
w 16
m 24
----------
EXTRA CREDIT
one minute max effort snatch!
and if you're really loco then do another minute...
1st place with woody.
ReplyDelete-----
17 sandbags
20 toe to bar
31 swings, wizard
23 pushups :-(
-----
26 snatches, wizard
only 1 round
Second place with Cass.
ReplyDelete12 toe to bar
24 swings, 24k
31 pushups - knees
15? sandbags
35 snatches - Round 1
33 snatches - Round 2