THE WORKOUTS!!
WOD 1
Team Have:
8 Min To Establish
Max Bench Press
8 Min To Establish
Max Front Squat
Score Is Total weight team lifted
WOD 2
8 Min AMRAP
Run 100M (All team members)
30 Sit Up
40 STOH 30/15kg
WOD 3
9 Min AMRAP
5 Burpee
10 Box Jump
15 Wall Ball (10/6kg)
Partner Not working must hold Kettle bell (24/16kg) off the floor, If it hits the ground: 10 Burpee penalty
WOD 4
3 Rounds
Partners all work for max reps
Alternate Exercises
1: KB Swing (20/12kg)
2: Pull ups/ ring rows (2 ring rows for 1 pull up)
3:Front Squat 50/25kg
Rest 1 Min between Rounds
