The Weekend WOD

Saturday
50 Deadlifts – L: 165/105; S: 225/155
50 Partner Wallball Situps – L: 20/14; S: 30/20
10 Synchro Burpees Over Bar
Run 400m (together) or Row 1000/800m or Bike 2000/1600m
40 Deadlifts
40 Partner Wallball Situps
10 Synchro Burpees Over Bar
Run/Row/Bike
30 Deadlifts
30 Partner Wallball Situps
10 Synchro Burpees Over Bar
Run/Row/Bike
20 Deadlifts
20 Partner Wallball Situps
10 Synchro Burpees Over Bar
Run/Row/Bike

Sunday
OTM for 5min
Row 20/15 Cals or Bike 13/10 Cals

-then, AMRAP 30
5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5
2-DB Weighted Box Step Ups
Bicycle Abs (1-1, 2-2, etc…)
Wallballs
RKBS
No-Pushup Burpees
Run 200m or Row 250/200m or Bike 500/400m

-then, 8 Rounds, 20sec On, 10sec Off
Hanging Leg Raise or T2B or K2E

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