WOD #1 (9:30am):
20 Cals. on Airodyne
20 Front Squat w/ two 53# KB's
20 Cals. on Airodyne
20 Push Press w/ two 53# KB's
20 Cals. on Airodyne
20 Thrusters w/ two 53# KB's
20 Cals. on Airodyne
20 Push Press w/ two 53# KB's
20 Cals. on Airodyne
20 Front Squat w/ two 53# KB's
= 16:20
Immediately following the WOD, you have 8mins. to establish a 1RM Front Squat
= 365# (No Belt, Knee Wraps, or Oly Shoes)
WOD #2 (3:30pm):
20min. AMRAP:
Increasing Ladder of:
2 DBall Ground to Shoulder (100#)
1 Muscle Up
4 DBall Ground to Shoulder (100#)
2 Muscle Up
6 DBall Ground to Shoulder (100#)
3 Muscle Up
(Get as far as you can in 20mins.)
= Got 10reps into the round of 20 DBalls and 10 Muscle Ups
= Got 10reps into the round of 20 DBalls and 10 Muscle Ups
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