Performance
WOD 1
EMOM16
Minute 1: 45s HS Hold
Minute 2: 45s Lunge to HS
Minute 3: 10 – 12 Pistol Squats
Minute 4: 10 Candlesticks
WOD 2
6 Rounds
30 Wall Balls @9/7
20 Dble DB Step Overs @22.5/15
30 DU
20 Minute Time Cap
Fitness
WOD 1
EMOM16
Minute 1: 6 – 8 Pull Ups
Minute 2: 10 – 15 Push Ups
Minute 3: 12 Split Squats (Each Leg)
Minute 4: 10 Dble DB Vertical Squat Jumps @Light/Mod
WOD 2
6 Rounds
30 Wall Balls @7/5KG
20 Dble DB Step Overs @15/10
30 SU
20 Minute Time Cap
Home WOD
8 Rounds
30 Odd Object Thrusters
20 Jump Overs
30 Jumping Jacks/DU/SU
*Work until its done!