Fitness
WOD 1
Front Squats
Build to a Heavy Single
WOD 2
For Time: Pairs (Time Cap 12 minutes)
30 Synchro burpees
100 Wall balls @5/7kg
100 Jumping pull-ups
400 SU
8 Rope pulls
3 minute rest
3 Rounds for Time: Individual (Time Cap 12 minutes)
15 Deadlifts @35/50
10 Bar facing burpees
Performance
WOD 1
Front Squats
1 x 3 @ 82.5%
1 x 2 @ 85%
1 x 2 @ 87.5%
1 x 1 @ 90%
1 x 1 @ 92.5%
WOD 2
For Time: Pairs (Time Cap 15 minutes)
30 Synchro burpees
100 Wall balls @7/9
100 Jumping Pull Ups
200 DU
4 Rope climbs
3 minute rest
3 Rounds for Time: Individual (Time Cap 12 minutes)
15 Deadlifts @55/70
10 Bar facing burpees