Back In the Box WOD
Rx
‘You go I go’
21 – 15 – 9
Thrusters @42.5/30
Pull Ups
Into
21 – 15 – 9
Power Clean @42.5/30
Ring Dips
Into
21 – 15 – 9
Box Jumps @24/20”
Deadlifts @ 65/50
Scaled
‘You go I go’
21 – 15 – 9
Thrusters @32.5/25
Ring Rows
Into
21 – 15 – 9
Power Clean @32.5/25
HR Push Ups
Into
21 – 15 – 9
Box Jumps @24/20”
Deadlifts @50/37.5
30 Minute Time Cap
*Person 1 will complete a full set of a movement before person 2 can begin. They will perform the same reps and exercise as person 1, then both can proceed to the next exercise. Each team will follow that pattern through the relay until all work is completed or they time out.
Home WOD
As Fast As Possible
21 – 15 – 9
Thrusters
Renegade Rows/Plank Shoulder Taps
Into
21 – 15 – 9
Odd Object Power Clean
HR Push Ups
Into
21 – 15 – 9
Burpee
Odd Object Goblet Squats
16 Minute Time Cap