DOIN' WORK!

Competition Class

Strength

Skills&Drills

5 Rounds each for time:

2x 15M Farmers Carry (HAP)
2x 15M MB Bear Hug Walk 150/100
2x 15M Sandbag Lunge 80/60
2x 15M DBL KB FR Walk 72/53
2x 15M Sled Push 180/90 + sled
Rest as needed after moving all objects

MetCon

10min to find:

3RM Strict Press

in team of 2
2 Rounds for Time:
80 Back Rack Lunges 135/95
50 Pull-ups
25 Shoulder-to-overhead 135/95
80 Front Rack Lunges 95/65
50 Pull-ups
25 Shoulder-to-overhead 95/65
80 Overhead Lunges 75/55
50 Pull-ups
25 Shoulder-to-overhead 75/55
*bar cannot touch the ground during WOD
*bar drop = 20 burpee penalty each before continuing