Sunday February 4th

Wod Wars based wods
TEAM OF 2 (wod wars is teams of 3 but its still ok to practice in teams of 2)

Wod 1
8 Minutes to find 1rm of this complex
1 Clean
1 Hang Clean
1 Front Squat
1 Shoulder to overhead

Wod 2-
12 Minutes
Run 400 Meters with a wall ball
then compete 100 wall balls
With remaining timeĀ  perform an Amrap of
25 toes to bar (sub knee raises or sit ups)
2 rope climbs (wod wars is 10 rope climbs but we don’t want people waiting for ropes)
50m overhead walking lunge (double kettlebells, one partner walks it down, one walks it back)

Wod 3-
6 Minutes Amrap
20 Deadlifts
20 shoulder to overhead
20 Front squats
20 snatches
20 OHS

Rest 2 Minutes

6 Minutes
20 Burpee box Jump
15 Ring muscle ups (or pull ups, or ring rows)