September 1

Warm Up

2 rounds

10 Squat to stand
5 wide, medium, narrow squat stance
10 hackey sack each side


Partner Front rack stretch 1-2 min

(full grip and bar on back partner pushing elbows up from front)


Team WOD 2


C2B/pull up
Thruster 45/35 - 35/25kg

One female and one male pair will work together and there will be 2 pairs.
Both pairs will start at same time.
10 min cap.

Rest 5 min

In teams of 4 conga line fashion (girls go first then guys)

30 cal row
30 Burpee over bar
30 hang cleans @ 60/55 - 40/35kg