TODAY’S W.O.D:

8AM WOD:

For Time
25 KB Swings (50/35)
50 Doubleunders
50 Sit ups
20 KB Swings
40 DU
40 Sit ups
15 KB Swings
30 DU
30 Sit ups
10 KB Swings
20 DU
20 Sit ups
5 KB Swings
10 DU
10 Sit ups
*Time CAP 20 minutes.

9AM Team WOD:

30 min AMRAP for Teams of 2.
50 Hang Power Cleans (115lb/85lb)
50 box jump overs
50 burpees
50 calorie row
40 HPC
40 BJO
40 Burpees
40 calorie row
30, 20, 10, and back to 50 if a team makes it through the entire sequence.

Partners will:
1) Share the reps for the Hang Power Clean, switching every 3-5 reps.
2) Box Jump Overs are 1 for 1. P1 goes then P2 goes.
3) Burpees are synchronized
4) Calorie row will be shared, switching out every 5-10 calories.

Post time/reps for 8AM and reps for 9AM to Members area or comments.

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