Fitness
WOD 1
Back Squat
20 Minutes Build to Heavy Single
WOD 2
In Pairs complete the following (Each)
21 Ring Rows
21 Bench Press @ 50/32.5
15 Ring Rows
15 Bench Press @ 60/40
9 Ring Rows
9 Bench Press @ 70/45
20 Minute Time Cap
Performance
WOD 1
Back Squats
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1 @ 95%
1 x 1 @ 100%
1 x 1 @ 105%
1 x 1 @ 110%
*Base off 90% 1RM
20 Minutes
WOD 2
In Pairs complete the following (Each)
21 Strict Pull Ups
21 Bench Press @ 70/45
15 Strict Pull Ups
15 Bench Press @ 80/52.5
9 Strict Pull Ups
9 Bench Press @ 90/60
20 Minute Time Cap