Warm-up
Row 500m
Run 400m
Warm up the movements
WOD 1
Teams of 2
15 Sync Bar MUPs
30 BBJ Overs (20 inches)
30 Power Snatches (155,105)
30 BBJ Overs
30 Clean and Jerks
30 BBJ Overs
30 Thrusters
Rest 10 minutes
WOD 2– Stadium Style
Teams of 4
3 Rounds
1. 20 Wallballs
2. 2 Legless Rope Climbs
3. 20 C2B Pull-ups
4. 20/16 Cals on Rower