Warm-Up –In teams of 2
2 rounds each of
200m farmers carry (110/80 in each hand)
Warm up the movements in the WOD, ground to overhead, overhead postion, talk strategy and then hit it.
WOD 1
Part I
250 Chest to bar Pull-ups
250 Kettlebell swings
250 Double Unders
250 Overhead squats
Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-Unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.
-For this workout you should all be working on seamless transitions and communicating with eachother as soon as one athletes hands leaves the pull up bar the next athlete is already on their way up,etc..
Part II
Immediately after the workout the team has 4 minutes to estabish max ground to overhead with 2 barbells- one women’s one men’s. The score is total time and max weight.
WOD 2
Teams of 2
400m team Farmers Carry
Boys-200lbs (2-45lb plates each side)
Ladies- 140lbs (45&15lb plate each side)
Ca$HOut
Full body roll – focus primarily on upper body and/or any needed areas- Make this a priority.