warmup:
dynamic
WOD 1 (warmup wod)
two teams
each person goes twice
5 burpees
50 ft prowler run, down and back
50 ft kb walk, down in the rack, back in the suitcase (dual)
WOD 2:
5 dual deadlift
3 hang cleans
1 squat clean to thruster
5 sets
move up in weight each set
nft
15m cap
WOD 3:
9 dual bubc, swing from the outside of the legs
30 on the rope
3 iron crosses
5 rounds or 8m cap
2: 16, 18, 20, 22, 24
ReplyDelete3: 24's and 12's, 3.6666 repeating