Warm up : In 10 mins do: 30 Burpee (double push-up)s then in the remaining time, AMRAP of:
20 Air Squats
Run, 200 m
Tech : Pairs total
Clean & Jerk 1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD : For time: 300 Wall Balls, 20/14 lbs
In a 15 min time cap you must complete 300 reps. you must alternate on no less than 5 reps. every break or rest in your team will result in a 200m run punishment. Score will be total number of wall balls completed in time cap.
WOD 2 : Pairs WOD
For time: Trail Run Burpee
Athlete (a) does trail run, Athlete (b) does max burpees. When athlete (a) returns athlete (b) does trail run and athlete (a) max burpees. Score is quickest time with burpee reps deducted from time. e.g 5min run and 40 burpees would score 4min 20 sec