Saturday – Team WOD

In teams of 3, five rounds for max team reps:
60 seconds of Double Unders
60 seconds of Alternating Reverse Lunges with KB (53/35)
60 seconds of Hang Power Snatch (95/65)
Rest 60 seconds

Each partner works on a different station. Partners rotate through the three movements and on the fourth minute of each round, all rest. Score total team reps.

 


 

Sunday – Open WOD

Take 2-3 minutes to find your Max Distance Broad Jump

then…

EMOM 8:
1 Deadlift at 85+% 1RM

then…

“Open WOD 17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
• 50-ft. weighted walking lunge
• 16 toes-to-bars
• 8 power cleans
Then, 2 rounds of:
• 50-ft. weighted walking lunge
• 16 bar muscle-ups
• 8 power cleans
etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx:
M 50-lb. dumbbells
F 35-lb. dumbbells

Scaled:
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups