The Weekend WODs

Saturday Open Gym: 7a-9a and 2:15p-4:30p

Teams of 2

40/30 Cal Row or 36/24 Cal Bike
30 Wallballs – L: 20/14; Spl/S: 30/20
20 T2B
10 Burpee Power Cleans – L: 2-DB – 30/20; Spl: Barbell – 135/85; S: 185/125
Rest 1min

*These are mini *Sprints*, so go hard on each one and split the reps however you like. Make the weight on the bar pretty difficult. For added difficulty, add weight on the bar each round.

*Burpee Power Clean – While holding the bar, do a burpee and touch your chest to the bar… Stand… Then perform the power clean.

3 Rounds
30 2-DB Front Squats (Spl/S: 1-DB OHS) – L: 25/15; Spl: 35/25; S: 50/35
Run 400m or Row 500/400m or Bike 1100/900m

-immediately into:

2 Rounds
30 Box Step Overs (S: Jumps)
30 2-DB Deadlifts – L: 35/25; Spl: 50/35; S: 70/50

-immediately into:

3 Rounds
20/15 Cal of your choice
20 Jump Squats to Stack of Plates (4 x 45lb’s)
10 2-DB Renegade Rows
*Squat with the plates between your feet and jump to a narrower landing stance on top of the plates.

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