The Weekend WOD

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Saturday
Teams of 2
100/80 Cal Row or 80/60 Cal Bike
*Other partner holds Deadlift – L: 185/125; S: 275/175
60 Push Press – L: 2-DBs 35/20; S: 2-KBs 70/53
*Other partner holds L: Pushup Plank; S: Handstand Hold
60 T2B
*Other partner hangs from pullup bar
100 Overhead Lunges – 45/25 plate
*Other partner holds lunge position

*If one partner drops the bar or falls off the wall or falls out of the lunge, then the working partner must stop.

Sunday
New Sunday Hours – 9:30a & 10:30a!

4 Rounds
2min Max Distance on Rower/Bike
Rest 1min
*switch equipment with classmates each round

-then-
AMRAP 9
Run 200m or Row 250m or Bike 500m
21 AKBS
15 Box Step Ups
9 KB Side Bends – ea side
3 Pushups

-then-
4 Rounds
2min Max Distance on Rower/Bike
Rest 1min
*switch equipment with classmates each round

-then-
AMRAP 9
Run 200m or Row 250m or Bike 500m
21 KB Deadlifts
15 Wallballs – 30/20
9 Burpees
3 Goblet Squats – same as DL (heavy)

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