1st Workout
Workout #1 Video
12 Minute Timecap:
GUYS: 21-15-9
RX: Cleans (135#) & Ring Dips Scaled: Cleans (105#) & Bar Dips THEN!
GIRLS: 15-12-9
RX: Deadlifts (135#) & Ring Dips Scaled: Deadlifts (105#) & Push Ups
12 Minute Timecap:
GUYS: 21-15-9
RX: Cleans (135#) & Ring Dips Scaled: Cleans (105#) & Bar Dips THEN!
GIRLS: 15-12-9
RX: Deadlifts (135#) & Ring Dips Scaled: Deadlifts (105#) & Push Ups
2nd Workout
Workout #3 Video
17 Minute Timecap:
400m Run
60 Wall Balls
(Rx: 30/15 Slam Ball, Scaled 20/14 Wall Ball)
400m Run
60 Overhead Lunges
(Rx: 30/15 Slam Ball, Scaled 20/14 Wall Ball)
400m Run
60 Pull Ups (Rx: Chest To Bar, Scaled: Chin Over Bar)
400m Run w/ Slam Ball / Wall Ball
4th Floater 17 Minute Timecap:
400m Run
60 Wall Balls
(Rx: 30/15 Slam Ball, Scaled 20/14 Wall Ball)
400m Run
60 Overhead Lunges
(Rx: 30/15 Slam Ball, Scaled 20/14 Wall Ball)
400m Run
60 Pull Ups (Rx: Chest To Bar, Scaled: Chin Over Bar)
400m Run w/ Slam Ball / Wall Ball
Floater WOD Video
2 Minute Timecap:
500m/400m Row
Max Effort Burpees
Over Rower
**Tie Break: Row Time
2 Minute Timecap:
500m/400m Row
Max Effort Burpees
Over Rower
**Tie Break: Row Time
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