Category: WODs

Partner WOD:

40 Thrusters (115/85)
100 DU
2 RC

30 Thrusters (135/95)
100 DU
4 RC

20 Thrusters (155/105)
100 DU
6 RC

10 Thrusters (185/115)
100 DU
8 RC

*Modify as Needed
*Partners Split work (try to use same barbell)
*25 min Time Cap

Classes Run Heats and count for each other! 2 heats per class!

For Time:

21-15-9

C2B Pull-ups
Burpee Box Overs (24/20″)

*9min Time Cap
*Modify as Needed

15mins HandStand Push up Skill/strength work
-Handstand Hold
-Handstand Negative
-Strict HSPU Work (50 max)

4 sets: (For score)
350M Row
400m Run

-Rest 2mins between rounds
*Try to negative split, Score is first round and last round

10 RDS For Time:

10 KBS (53/35)
20 DU
30 Air squats

*All Movements must be done unbroken for RX. Athletes may restart DU reps

*21min Time Cap

With a Partner:

18min AMRAP:
40 Power Snatch (95/65)
30 Bar Facing Burpees
20 Bar MU

*Modify as Needed