Sunday Funday

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Pick a Power lift (squat,deadlift or bench)

WOD:

3 rounds for time:

3 Bear Complexes 135/95# (1 power clean, 1 front squat, 1 jerk from the front rack, 1 back squat, 1 jerk from the back rack)

20 wall balls 20/14

200m run with ball

 

Team Saturday

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Team WOD:
Teams of Two
Each team member will complete 10 rounds of the following:
8 Wall Balls (20#/14#)
2 Bar Muscle Ups, scaled = (Wall Walks)
6 Squat Cleans (75#/53#)

While one team member is completing a round, the second is hanging from the bar. Each time that team member comes off the bar, each must do 3 Burpees before resuming the round. Creativity is encouraged. (DO NOT HANG UPSIDE DOWN)