The Weekend WOD

Saturday
“Lottery WOD #4”
Teams of 2
200/170 Cals on Bike or 350/300 Cals on Rower
200 Wallball Cleans – L: 20/14; S: 30/20
*Cap = 40min. Starting at 0:00, and every 5min, complete 20 Burpees Over Partner – while partner holds elbow plank. Must return Wallball to floor each rep, and be sure to stand and clean; not just curl the ball into the bottom of a squat. Bike and Cleans via DJ Sullivan. Burpee Over Partner via James Glasscock and Bart Miller.

Sunday
In 16min, complete:
4 Rounds
20 DB Deadlifts
20 DB Front Squats
20 DB Hang Cleans
20 DB Push Press
20 DB Weighted SItups
Run 200m or Row 250/200m or Bike 500/400m
Rest 1min

In 16min, complete:
4 Rounds
15 KB Sumo DL
15 Burpees
15 Lunges
15 Hanging Leg Raise
Run 100m or Row 125/100m or Bike 300/200m
Rest 1min

In 8min, complete:
3 Rounds
9 Abmat Situps
9 Right Side Plank Crunches
9 Left Side Plank Crunches
Run 400m or Row 500/400m or Bike 1000/800m

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