TODAY'S W.O.D:

0800:
5 rounds of 3 min. AMRAP -
3 deadlifts (225/185)
6 push ups
9 air squats

*rest 1 min. Between rounds*

0900:  Teams of 2 - AMRAP
Station 1: wall balls (20/14) & wall sits

Station 2: ground 2 overhead (135/95) & bar hold

Station 3: pull ups & overhead plate hold (45/25)

Station 4: kb swings (50/35) & kb hold

Station 5: K2E & plank hold

*All teams together after 5th station: 2 min. Double unders

*3:30 per station, :30 rest between stations

*One partner works on first skill, the other holds the second skill. Switch when one athlete breaks stops work or breaks the hold.

Post scores to Members Area.

Comment