WOD 1 : Workout 1
MF Pair 1:
500m Run Individually.
24 HSPUs anyway.
24 Dumbell Snatches Individually.
MF Pair 2:
500m Run Individually.
28 Barbell PushPress (95/65) anyway.
28 Dumbell Snatches Individually.
MF Pair 3:
500m Run Individually.
32 Barbell PushPress (95/65) anyway.
32 Dumbell Snatches Individually.
Men snatch 50-lb. dumbell
Women snatch 35-lb dumbell
WOD 2 : Workout 2
For time:
MM Pair:
20-cal. Assault AirBike (each)
50 synchro wall-ball shots
40 Chest to Bar PullUps
20-cal. row
FF Pair:
15-cal. Assault AirBike (each)
50 synchro wall-ball shots
40 Kipping PullUps
15-cal. row (each)
MF Pair:
20/15-cal. Assault AirBike (each)
50 synchro wall-ball shots
30 Kipping PullUps
20/15-cal. row (each)
Men use a 20-lb. ball
Women use a 14-lb. ball
Order: MM, FF, MF