WOD 1 : Workout 1
MF Pair 1:
500m Run (each)
24 HSPUs
Then,
24 Dumbell Snatches individually
MF Pair 2:
500m Run Individually.
28 Handstand Pushups
28 Dumbell Snatches Individually.
MF Pair 3:
500m Run Individually.
8 Alternating sets of 8 HSPUs each.
32 Dumbell Snatches Individually.
Men snatch 70-lb. dumbell
Women snatch 45-lb dumbell
Time Cap 25 minutes
WOD 2 : Workout 2
For time:
MM Pair:
20-cal. Assault AirBike (each)
75 wall-ball shots (30/20)
20 bar muscle-ups
20-cal. row (each)
FF Pair:
15-cal. Assault AirBike (each)
75 wall-ball shots (30/20)
10 bar muscle-ups
15-cal. row (each)
MF Pair:
20/15-cal. Assault AirBike (each)
50 synchro wall-ball shots (30/20)
30 bar muscle-ups
20/15-cal. row
Men use a 30-lb. ball
Women use a 20-lb. ball
Order: MM, FF, MF
WOD 3 : Workout 3
MMM Group, 2 working at a time.
For time:
40 Synchro Thrusters (95/65)
40 Synchro Bar Facing Burpees
30 Synchro Thrusters (95/65)
30 Synchro Bar Facing Burpees
FFF Group, 2 working at a time.
40 Synchro Thrusters (95/65)
40 Synchro Bar Facing Burpees
30 Synchro Thrusters (95/65)
30 Synchro Bar Facing Burpees
