WOD
"Oil Change"
In Teams of 2 For Time:
1 Mile Run
50 Toes to Bar
45 Power Snatches 115#/85#
*Both athletes run mile together. Work cannot start until both athletes come back from the mile. Inside work can be done however you see fit.
Strength
Back Squat
Heavy 7-5-3
WOD
"21 Savage"
For Time:
Buy-In: 75/50 Calorie Assault Bike
Directly Into...
21 Double Dumbbell Front Squats (50's/35's)
21 Double Dumbbell Push Presses (50's/35's)
21 Double Dumbbell Hang Clusters (50's/35's)
WOD
"Buttercup"
On the 3:00 x 5 Rounds:
2 Rope Climbs
25 AbMat Sit-ups
5 Deadlifts
WOD
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps 24"/20"
30 Wallballs 20#/14#
*30:00 Time Cap Add your unfinished reps in seconds to time cap
