MSG WOD

A. “Team Lactic Power WOD”
In a team of 3-4 – must have at least 1girl or guy in each team, preferably 2guys and 2girls – Only one partner can work at a time – including for the run. Accumulate as a team the following as fast as possible:
– Press x 5@65%,5@75%,5@85%,5@65% (each partner does a set of these. Pull from the ground, one bar per team. Think of partners as a pit crew to help change weights).
– 20m Shuttle Run (ie 10m up, 10m back) x 800m
– Pullups x 100
– Pushups x 200
– Air Squats x 300
– 20m Shuttle Run (ie 10m up,10m back) x 800m

*40min cutoff
* Aim to work for 20-40seconds for each partner
*Work need not be equally dispersed between partners, do what you individually can. Try to get into a group of similar fitness levels. Motivate your buddies to come so you can all do this together 🙂

#projectmovestrong

A. Snatch Balance
In 10mins, work up to a 5RM

B1. Press
5@65%
5@75%
AMRAP@85%
AMRAP@65%
* New cycle for Press. Add 1.25kg to your Training Max for the Press, eg if your current TM=82.5kg, you now have TM=85kg. Capiche?
B2. Weighted Pullups
4×3

B1. Bench Press
53×10@65%
B2. HSPU
3xAMRAP unbroken
B3. TTB
3xAMRAP unbroken

C. For time, do “Grace” w/ a keg:
– Ground to Overhead w/ Keg x 30 reps