WOD 1 : Event 1: Shuttle Run
6 Rounds for Time 8:00 cap
- 15x Synchronized DB Thrusters
- 4x 20m Shuttle Run
DUMBBELLS 25/35 LB
WOD 2 : Event 2: the duplet
As many reps under 8:00:
- 12x Barbell Dead Lift
- 6x Synchronized bar facing burpees (2 people)
BARBELL DEAD LIFT 105/145 LB
WOD 3 : Event 3: The good, the bad and the ugly
As many points under 8:00
- 30x Box Jump Overs (2 points)
- 30m Dual DB Overhead Walking Lunges (2
points)
- 30x Alt DB Snatch (2 points)
- 30m Dual DB Overhead (2 points)
DUMBBELL 25/35 LB
BOX 20’’/24’’
WOD 4 : Final
Complete for Time:
- Buy in:
- M 600m / F 450m Row each teammate
- Then…
- 50x Wall Ball Shots (each teammate)
- 10/15 Cal Row (each teammate)
- 40x Synchro American KBS
- 10/15 Cal Row (each teammate)
- 30x Synchro HR push ups + KB reach
- 10/15 Cal Row (each teammate)
- 20x Pull ups (each teammate)
- 10/15 Cal Row (each teammate)
- 10x Synchro Burpees
MEDBALL 14/20 LB
KETTLEBELL 35/44 LB
20:00 Cap
