Compete
WOD 1
EMOM15
Minute 1: 45s Max Rep Pull Ups
Minute 2: 45s Max Rep HSPU
Minute 3: Max Gymnastic Crunches
Minute 4: 6 – 8 Lunge to Handstand
Minute 5: Rest
WOD 2
5 Rounds For Time
15 AKB Swings @32/24KG
10/8 Cal Row
3 BMU
12 Minute Time Cap
*Must be completed in the T.C. for CX
Fitness
WOD 1
EMOM15
Minute 1: 45s Max Rep Ring Rows
Minute 2: 45s Max Rep Push Ups
Minute 3: Max Gymnastic Crunches
Minute 4: 3 – 5 Wall Walks
Minute 5: Rest
WOD 2
5 Rounds For Time
18 AKB Swings @24/16KG
8/6 Cal Row
6 Pull Ups
12 Minute Time Cap
Home WOD
AMRAP20
15 Odd Object Thrusters
8 Burpees
12 Renegade Rows/Plank Shoulder Taps