W.U. 

  • 4 laps
  • 1:00 minute Row  
  • 1:00 Jump Rope
  • 1:00 Ball Slams
  • 1:00 Sit-ups

Iron Cross 15 reps each side

M.O.B.  Partner of two people

2 ROUNDS

30

Wall Ball switching every 5 reps don't let the ball touch the ground.  Preferable switching while the ball is in mid flight not handing the ball off.

20

Deadlift M(275lbs) W(95lbs-135lbs)  side by side together on the bar.  MOVE THIS AS ONE UNIT.

10

Strict (NO KIPPING) Pull-ups and Ring Dips 5 AND SWITCH  {Here we need to get comfortable with our partner for the help that might be needed to complete the full pull-up and dip.  HANDS EITHER WILL HELP BY THE FEET OR UNDER THE LATS FOR PULL UPS AND FOR THE DIPS ON THE FEET. 

W.O.D TEAM

50 REPS SWITCHED AFTER 5 REPS OVERHEAD SQUAT M(PVC-135LBS) W(PVC-65LBS)

  • 800 REPS SINGLE JUMP ROPE.  EVERY TIME THE ROPE STOPS THE NEXT PERSON WILL START

50 KETTLE BELL CLEAN AND PRESS ALTERNATING ARMS SWITCH AFTER 5 REPS M(44LBS-70LBS) W(15LBS-35LBS)

  • 300 SIT-UPS SWITCH AFTER 10 REPS

W.O.D.  INDIVIDUAL

    7 ROUNDS

  • 3 FULL SNATCH OR SQUAT SNATCH M(BAR-185LBS) W(PVC-65LBS)
  • 10 RING DIPS