WODs

A Build up to a heavy single max time 15 B 4 Rounds for time 15 Ground to overhead 40-50% of A 200m sprint cut off 12

Team 2 WOD Amrap 16 20 pull ups/ring rows 30 thrusters @ 40/27 40 hang power snatches @ 40/27

Ring dip 4 sets x 8-12 Ring row 4 sets x 12-15 Ring AB roll out 4 sets x 10-14 Pistol squat 4 sets x 10-15

Amrap 20 30 burpees 15 deadlifts @ 100/65

For time 42-30-18 calories row or bike 29-21-13 21-15-9 power jerks @ 50/35 cut off 13

4 Rounds for time 400m run 18 pull ups (any style) cut off 12

5 Rounds for time 8 devil presses @ 22.5/15kg per hand 5 bar muscle ups cut off 12

For time 35 thrusters @ 25/15 60 double unders 25 thrusters @ 35/20 50 double unders 15 thrusters @ 45/30 40 double unders 5 thrusters @ 55/40 30 double unders cut off 14

Team 2 WOD Amrap 15 12+12 toes to bar 10+10 hang power snatches 8 + 8 alternating overhead lunges Rx = 45/30kg