Teams of 2.
Buy In: 50 Wall Balls each ( break it up anyway you want both have to do 50)
6 Rds for time. ( you go I go rounds ).
8 Power Cleans (135/95)
10 Bar facing Burpees.
Cash Out: 100 MB partner sit-ups
Hitting Heavy Singles – NO MISSES!
Make Up WODs
if you missed a WOD this week you will be hitting one of them.
For those that haven’t missed a class all week, you will be hitting the following Gymnastic Skill Work
1. Ring Dips 5×7
2. Tempo Ring Rows (3-3-3) 4×8
3. Weighted Hollow Rock/Hollow Hold 4 x 45 sec
4. Hanging Windshield Wipers 3×8/8
with a partner
40 Thrusters (95/65)
40 Sumo Deadlift High Pulls
40 Front Squats
Each movement can be broken up any way between the two partners
Every Minute on the Minute which ever partner is holding the bar they must complete 5 Burpees before ether partner can continue .
Congratulations to our friend,Emmy, on qualifying for the Elite Division for this years Wodapoloza finals later this year.
With a Running Clock
work up to a 2RM Hang Power Clean
@ min 15- 21
10 Pull ups
10 S2OH (115/75).
Rest 3 mins
20 reps for time of Hang Power Cleans @60% of 2 rep max
3 scores for the day