11.02.2016 WOD

1
Nov

11.02.2016 WOD

A. Mobility

B. Warm-up
“Coaches Choice”

C. WOD

Team Filthy 50’s — Kings Style
Teams of 2

50 Alternating box jumps (24/20)
50 Strict Pull-ups
50 Dumbbell Snatch (50/30)
50 Overhead medball Lunge
50 Hand-release push-ups
50 Toes-to-bar
50 Partner Wall Balls (20/14)
50 Alternating Burpee plate jumps
50 Double unders (each athlete)

Beast Mode
50 Alternating Box Jumps
50 Muscle-ups
50 Clean & Jerk (135/95)
50 Front Rack Lunge (95/65)
50 HSPU
50 Pull-up + Toe-2-bar complex
50 Partner Wall Balls
50 Burpee over Barbell
50 Unbroken dubs each athlete (start from beginning if you don’t hit 50)

30 minute cap