WoDs

• 1200m Row
• 60 DB Snatches (50/35)
• 30 Burpee Box Jumps (24/20)

Teams of two, one works

• 60 Cal Row
• 30 Cleans
• 60 Cal Row
• 30 Snatch
• 60 Cal Row
• 30 Overhead Squats
  
  Rx 185/125

• 5 Front Squats @ 75%  *racks*
• 10 Strict HSPUs
• 50 DUs
  
  * 1 minute rest between rounds

4 minute windows x 5 sets

• 5 Hang Power Cleans @ 70 %
• 10 Wallballs (20/14)
• 15 Bar Over Burpees (lateral)

Team of two, altnernating sets (week of the team effort)

15.12.9.6.3

• Strict Pull ups
• Bench @ 60 %
  
  Every 3 minutes both partners complete 50 DUs
  
  
  Ex. Partner 1 does 15 Puill ups + 15 Bench, then Partner 2 does 15 Pull ups + 15 Bench...at the 3 minute mark, both do 50 DUs...then resume with 12s
  * this will get gnarly for who ever is working their reps and has to hit the DUs and then back to work..Get the work done hard and fast. #swolefest #chasethepump

• 12 x 2 minute AMRAPs (6 each)
   
• 15/12 cal row
• 12 Thrusters (95.65)
  
  *Each round finishes with a 10s transition for people to get off rowers
  
  *score is total cals