A) Sprints: 100 m @75% EMOM for 12 minutes
B) 10- 8- 6- 4- 2 reps of
Bench Press bw for males/80% bw for females
Front squats bw for males/80% bw for females (no racks)
strict ring dips
burpee box overs
Partner wod: 1:1, 2 bars each duo, 1 box*
*both must complete bench before moving on to FS, both must complete FS before moving on to next exercise etc. . .
Scale for strict ring dips: kipping ring dips, strict parallel bar dip, dips on boxes
Score: partner time 20 minute cap
Sprint!
Push
Squat
Jump
B) 10- 8- 6- 4- 2 reps of
Bench Press bw for males/80% bw for females
Front squats bw for males/80% bw for females (no racks)
strict ring dips
burpee box overs
Partner wod: 1:1, 2 bars each duo, 1 box*
*both must complete bench before moving on to FS, both must complete FS before moving on to next exercise etc. . .
Scale for strict ring dips: kipping ring dips, strict parallel bar dip, dips on boxes
Score: partner time 20 minute cap
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