31 August

Training (7a)

Tested TeamWOD

IN TEAMS OF 3 OR 4 EVERY 6M FOR 30M 400M RUN (2 RUN) *1 HANGS FROM BAR SYNCHRO BFB (2 WORK) *0 DROPS FROM BAR = 8 BFB *1 DROP FROM BAR = 12 BFB *2+ DROPS FROM BAR = 16 BFB MUSCLE-UPS 6 RING OR BAR *IF NO RING OR BAR - 12 C2B/CHIN OVER 15 THRUSTERS (155/95) BIKE CALS 10/5 - ROUND 1 15 /10 - ROUND 2 20/12 - ROUND 3 25/15 - ROUND 4 30/18 - ROUND 5 1. DROPS FROM BAR CAN ONLY BE 10 SECOND REST AND THEN MUST JUMP BACK UP 2. SCORE IS ROUND 6 TIME. FOR ANY MISSED ROUNDS 1-5, ADD 1M FOR EACH ROUND MISSED.

*3:35 (ANDY/BW)

B. Bench With Yellow Banded KB's
*95/145/175/215/215
*5 Reps Each Set