WODs

WOD

Jan

20
Saturday

Foundation

Tug of War
Split the crew in two/ Coaches pick the squad.
Best of 3.
Then movement review

WOD

Team WOD:
AMRAP
Station 1 – Wall Balls (20/14) & Wall Sits
Station 2 – Ground 2 Overhead (135/95) & Bar Hold (135/95)
Station 3 – Pull-ups & Bar Hang
Station 4 – KB Swings (53/35) & Overhead Plate Hold (45/25)
Station 5 – Knee to Elbow & Plank
4min per station. 1min rest in between stations. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.
SCORE TOTAL REPS DURING STATIONS of BOTH TEAM MEMBERS

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