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(SWOD)

Bench Press:

2 warm up sets x 10 with an empty bar

3 sets of 5 reps

Post loads

(Team WOD) 

“The Hang”

In teams of two, each of you will complete the following 10 Rounds total. While one partner is completing their round, the other is hanging from the bar. For every time the partner hanging comes off the bar before the round is complete, each will complete 3 burpees at the end.

Varsity:

8 Wall Balls (20#/14)
6 Burpees
4 Squat Cleans (135#/95#)

Junior Varsity:

8 Wall Balls (14#/10)
6 Burpees
4 Squat Cleans (95#/65#)

Novice:

8 Wall Balls (10#/8#)
6 Burpees
4 Squat Cleans (65#/45#)

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