Sat – 02/15/2014

WOD

Teams of 2 will complete the following AMRAPs. Partner A will complete part A, while partner B completes part B, then switch after the rest period.

A) 8 minute AMRAP:
200 Meter Run
10 Handstand Push-Ups
10 Toes to bar

Rest 4 minutes

B) 8 minute AMRAP:
200 Meter Run
10 Push Jerk (115/75)
10 Alternating Pistols

COMP

1) Three sets, not for time, of:
10 Box Jumps (30/24)
10 Handstand Push-Ups
10 Alternating Pistols

2) Complete as many rounds and reps as possible in 10 minutes of:
5 Power cleans (145/100 lbs)
10 Toes to bar
15 Wall balls (20/14 lbs)

This workout is a 10 minute version of 11.5, which was a 20 minute AMRAP. For 11.5, ladies used a 14 lb ball to a 9′ target, but we like strong women, so you gals need to throw it to a 10′ target. If you’ve done 11.5 before, compare and note the difference.

Rest 20 minutes, then…

3) Three rounds for time of:
20 Shoulder to Overhead (115/75 lbs)
25 Pull-Ups
30 Kettlebell Swings (32/24 kg)