(12 minutes)
2 Clean shrugs
2 Halting power cleans
2 Squat cleans or 2 Front squats
** HANG :30-60 **
(10 minutes)
Find a partner and another team.
8 Deadlifts
8 Ball slams
8 Wall balls
Hang :45
3-5 Pull ups
845AM WOD:
Every 1:30 x 10 rounds:
Option A:
1 Power clean
1 Squat clean
1 Front squat
Option B:
2 Power cleans
2 Front squats
Extra credit:
8 Split squats L/R
8 Powell raises (on bench) L/R
10:00AM Workout of the Day:
In teams of two,
working with another team,
two rounds of each:
Station A:
Row 250m x4
Station B:
30 Deadlifts
30 Pull ups
30 Slam balls
30 Wall balls
One team works through the 4 rows, while other team AMRAPs on the 30s.
Once all 4 rows are complete, the teams switch.
Each team gets two stabs at Stations A and B.
Score is total reps accumulated at Station B.
