BIG BOX WOD!!
WOD 1
AMRAP 10 mins
In two sub teams of 2.
Each pair completes a full round before swapping.
12 Synchro Thrusters (7.5, 15, 15, 20kg squat to a Wall Ball)
8 Pull Ups/12 Ring Rows (feet under bar) (work at the same time but not synchro)
WOD 2
2 Rounds each:
In 1 minute:
15 Box Jump Over/Step Over (20”)
Max Press Ups (Hand Release/20”/24”/30”)
WOD 3
Chipper
AMRAP 12 mins
50 Toes to Bar (2 Sit Ups = 1 T2B)
50 Wall Balls (9/6kg) (M: 2 WBs with 6kg = 1WB, F: 2 WBs with a 3kg = 1WB)
50 Calorie Row
WOD 1
AMRAP 10 mins
In two sub teams of 2.
Each pair completes a full round before swapping.
12 Synchro Thrusters (7.5, 15, 15, 20kg squat to a Wall Ball)
8 Pull Ups/12 Ring Rows (feet under bar) (work at the same time but not synchro)
WOD 2
2 Rounds each:
In 1 minute:
15 Box Jump Over/Step Over (20”)
Max Press Ups (Hand Release/20”/24”/30”)
WOD 3
Chipper
AMRAP 12 mins
50 Toes to Bar (2 Sit Ups = 1 T2B)
50 Wall Balls (9/6kg) (M: 2 WBs with 6kg = 1WB, F: 2 WBs with a 3kg = 1WB)
50 Calorie Row
