WOD for 071319

Saturday July 13th…

Partner Day!

Against 16 mins…

800m run (together)

then

4 Rds (trading rounds)(2 each)

12 Bar over Burpees

9 Front Squats

3 Dball Over shoulder

Then

200m Dball Carry (split as needed)

L1: BFB, 155/105, 150/100

L2: BFB, 135/95, 100/80

L3: BOB, 95/65, 80/60

L4: Burpees, DB thrusters, 60/45

*rest 3 Mins*

12 mins… Break up as needed

2 rounds

30 Toe 2 Bar

20 Alt. Box Step Overs 

10 Deadlifts

L1: T2B, 24/20, 285/225, 70/50 (each)

L2: T2B, 24/20, 225/185, 50/35 (each)

L3: K2E, 20/17, 185/135, 35/25 (each)

L4: Situps, step ups, DB DLs, 

*rest 3 mins*

5 Min AMRAP

*1 partner Rows for calories… 

Partner 2: AMRAP OHS (from the floor)

Score = #OHS & Cals rowed

L1: 155/105

L2: 135/95

L3: 95/65

L4: Front squats