The Weekend WODs

Teams of 2
30/20 Cal Bike or 35/25 Cal Row
20 Burpees (Spl/S: Over Bar)
30/20 Cal Bike or 35/25 Cal Row
20 Clean and Jerks – L: 75/55; Spl: 115/75; S: 135/85
*Switch bikes/rowers with another team each round so you get a bit of a different stimulus. First round might not be that bad, but the pain should be coming later.

Row 500/400m or Bike 1000/800m
40 Wallballs
30 Ring Rows or Pullups
20 1-DB Snatches – L: 20/10; Spl: 35/25; S: 50/35
10 Burpees
*Try to go a little faster each round

-rest 4min, then:

2 Rounds
10 2-DB Floor Press – heavy as you want!
10 2-DB Bicep Curls – also heavy as you want
-immediately into
2 Rounds:
10 1-DB Bent Over Rows (ea. arm)
30 Double Unders

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