WODs

Team 2 WOD ‘’you go i go’’ 4 rounds for time 250m + 250m row 6 rope climbs (3 each, alternating) 15 + 15 squat snatches 40/27.5kg cut off 28

Amrap 10 5 muscle ups 15 goblet squats 32/24kg 50 double unders

Diane ” but worse” 21-15-9 strict handstand push up deadlift 120/80kg cut off 18

Every minutre on the minute for 10 minutes Odd: 8 power cleans 60/40kg Even: 10 bar facing burpees

2 Rounds for time 50m suitcase carry left hand 32/24kg 10 KB snatches left arm 32/24kg 4 weighted pistol squats left leg 32/24kg 50m suitcase carry right hand 32/24kg 10 KB snatches right arm 32/24kg 4 weighted pistol squats right leg 32/24kg cut off 15

Team 2 WOD Amrap 2 box jumps 24/20inch Amrap 2 wall balls 20/14lbs Amrap 2 assault bike calories/row 2min rest

A = build up to a heavy double 18 min 3 min transition to B B = Amrap 12 5 strict presses 80% of A 12 chest to bar pull ups

5 Rounds for time 6 front squats 70/47.5kg 9 strict ring dips 12 toes to bar cut off 12

HAPPY NEW YEAR!!!!!!!

DT ”something different” Amrap 20 12 deadlifts 62.5/42.5 9 hang power cleans 62.5/42.5 6 push jerks 62.5/42.5 one works while the other rests