-Oh you read it right, it’s just gonna suck!
Warm-Up:
Medball Tic Tac Toe
WOD:
In Teams of 4 (2 male-2 female)
For Time
Ladies:
75 Back Squats 95#
50 Pullups
25 S2OH 95#
75 Front Squats 65#
50 Pullups
25 S2OH 65#
75 OH Squats 45#
50 Pullups
25 S2OH 45#
*Men Must Act As Human Rack When Ladies are Using the Bar/Switching but not while they are doing pullups
When the ladies finish the men do:
75 Back Squats 135#
50 Pullups
25 S2OH 135#
75 Front Squats 85#
50 Pullups
25 S2OH 85#
75 OH Squats 65#
50 Pullups
25 S2OH 65#
*Ladies Must Act as a Human Rack the Same as the Men Did
Weightlifting:
Snatch
After 60%, Increase 3-5% per set with singles until you reach 1RM for day
Clean & Jerk
After 60%, Increase 3-5% per set with singles until you reach 1RM for day
Pause Back Squats (3secs)
75% x 3 x 3
DB Push Press
2mins x 3 sets
3mins rest between sets- Heavier or More reps than last week
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