WOD: Wingman
2 Person Team WOD:
50 Front Squats (135#/95#)
40 Burpees
50 Shoulder to OH
40 Pull-Ups
50 Back Squats
40 Ring Dips
*One Person Working At A Time: Split Your Reps Up Evenly

Sprints
Playground work

For time,

4 rounds

8 Floor wipers 115/85

8 Burpee box jumps 24/20

8 KBS 2/1.5p

8 Goblet squats 2/1.5p

8 Ring dips

8 Power snatch 115/85

E2MOM x 6

15 cal air bike
10 push up

6 min rest

E2MOM x 6

15 cal row
12 DL w/ 2 kb (32kg)

B ball 1 hour

7 rounds for time

7 Box Jumps- 24"
7 Ring Push Ups
7 American Kettlebell Swings- 2 pood

135
155
175
195
195

spent 4 hours moving ridiculously heavy copper stock. I'm counting it as a workout.

■Hang snatch (above knee) - 70% x 3 x 4 @ 75#, 75#, 85#, 85#

■Push Jerk - 78% x 3 x 3, @ 115 #
81% x 3 x 2 @ 125#

■Back squat - 86% x 4 x 5 @ 155#, 155#,155#, 175#, 185#

■Weighted sit-up - 3 x 10/sit-up to stand - 3 x 10

(% 1RM, reps, sets)

100 burpee pullups

Done in the school weight room with the bar at fingertip height, wasn't feeling the best