Saturday

7:00am Intro

Skills:
Split jerk + Kipping Pullup

WOD 12 mins
7 Kipping Pullups
1 min D/U or Single Unders
7 Box Dips / Ring Dips
run 200m
7 Burpee.


8:00am PERFORMANCE

Double Hang Clean Ladder.
155/165/175/185/205/225
95/105/115/135/145/155

Pairs For Time

2 Rope climbs

50DB Snatch 25/20

4 Rope climbs

50 KHSPU

6 Rope climbs

25 H/P/ Clean 185/125

8 Rope Climbs

25 Dead lifts 185/125

Pairs 3 Rounds 1:1 per move

15 Box Overs each

40 sec HS Hold

Run 200m

 

9:00am HEALTH
Teams of 3
3 rounds wins !!!
Line Format (shotgun races)
3 Deadlifts @ 225/155
4 Power Cleans @115/85
5 KTE
6/4 Pullups
7 Burpee to Bar