TEAMS OF 2 1:1
Filthy 100 - 20min cap
100 Box Jumps/ stepups
100 Jumping Pull-Ups / bent over rows
100 Kettlebell Swings / plate g2o
100 Walking Lunge Steps
100 knees-to-Elbows / shotguns
100 Push Presses
100 Back Extensions
100 Wall Ball Shots / thruster
100 Burpees
100 Double Unders / line hopsx2
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
