The Weekend WODs

Saturday
Teams of 2
AMRAP 35
3 Rounds
30 Thrusters – L: 75/55; S: 95/65
30 Power Cleans

-then, immediately into:

4 Rounds
30/20 Cal Row or 26/17 Cal Bike
4 Wall Walks or 10 HSPU (S: 20 HSPU)

-then, immediately into:

5 Rounds
30 Wallballs – L: 20/14; S: 30/20
20 Pullups (S: 30 CTB)

*It’s an AMRAP, so if you finish the 3rd section, begin again at the top!

Sunday
AMRAP 20
L: 5; S: 10 2-DB Manmakers – your choice of weight! (pushup, row, row, squat clean thruster)
15/10 Cal Bike or 18/12 Cal Row or Run 200m
L: 10; S: 15 Burpees
Rest 60sec

-rest 5min, then:

AMRAP 10
8 Pushups (S: Banded – band across hands and criss-crossed across your back)
12 V-Ups
16 Rainbow Wallball Slams – throw from one side to the other

Skillz Class
Pullups, T2B, DU

Run Programming
Run 400m – moderate
Rest 2min
Run 200m – moderate
Rest 1min
Run 200m – moderate
Rest 4min
Run 800m – all out effort
*Record your 800m time

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