Session 1:
A.
9a : Team WOD – 2 men 2 female
Men
20 Muscle Ups (while partner holds 225#)
60 Wall Ball (while partner holds chin over bar)
100′ Buddy & 100# DB Carry
40 Box Jumps – alternating (24)
100′ Buddy & 100# DB Carry (opposite person)
2 Muscle Ups (1 each)
Then woman go,
20 Muscle Ups
60 Wall Ball (14) – (partner , chin over bar)
100′ Buddy & 70# DB Carry
40 Box Jumps – alternating
100′ Buddy & 70# DB Carry (opposite person)
2 Muscle Ups (1 each)
***25 Min Cap
Rest 15 min
B. Jerk Ladder
Men: 205-215-225-235-245-255-265-275 etc
Female: 123-133-143-153-163-173-183…
Session 2:
A. Strength Focus – (weakness #1)
B. Use 65-70% of Jerk Ladder Max
AMRAP 3 – Sqt Clean, to Overhead
Rest 3 min
AMRAP 2
Sqt Clean Thrusters – KB’s (53/35)
C. AD / Row – Intervals
^whichever hits weaknesses more
***For A, Strength Focus
Chase – Front Squat
Jordan – Deadlift / Clean Pulls
Brandon – Squat
Justin – Squat
Lynn – Deadlift
Kellie – Deadlift
Danielle – Deadlift
Lindsey – Deadlift