Saturday Team WOW


Warm Up
500m jog then…
10min coaches choice

Team WOD: ft….

“Pick Your Poison” In teams of 3 complete five of the following skills.

Each team must complete 120 reps of each skill before moving to the next station.

You choose who works on reps, holds, and rests as well as how often to switch.

If the person holding stops, you must all switch.

Sit-ups / Dip hold

Wall Balls  20/14/ Hand stand hold

Shoulder to Overhead 95/65/ Deadlift hold BW+20lbs

HR Push-ups / Farmer Carry hold 55/35

Box Jumps 24/20/ Hand hold

KB Swings 1.5/1.0/ Plank

Burpees / Hollow hold