Sunday August 7th

Sunday Funday
warm up
3 rounds
5 pull ups
10 Push ups
15 squats
5 burpees

Teams of 2
Wod 1- 8 minute amrap
16 partner wall balls (throw the ball off the target to each other
10 Synchro Burpees
20 Synchro walking lunges

5minute break in which time you will be starting to warm up for the following complex
Wod 2- 8 minutes- Both partner will have 7 minutes TOTAL to find a 1 rep max of the following complex

without dropping the bar perform
3 Deadlifts (pause on the third)
3 hang squat cleans
1 Shoulder to overhead
**Theres a catch to this complex. Must run 100 meters before every official attempt
*tips for these grippy complexes- don’t stand there and just hold the bar between movements, thats time under tension and time on your group. Be deliberate and smooth. you really should only be pausing after the third deadlift for a split second to officially make that hand clean. You don’t see games athletes leaning way over the bar resting it on their quads trying to regrip it for 5 seconds. Efficiency is key.

Wod 3- 15 minutes- switching every 5 minutes
max cals on machines split how you want
5 minute bike
5 minute ski
5 minute row
*order of machines does not matter