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Training for Saturday, August 12th

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West Side Comp is On! Workouts at the Bottom!
Every Saturday at 9:00 is Community Day!

Workout of the Day
With a Partner
4 RFT
40 Wall Balls 20/14
10 Synchro Burpees
40 Lawnmower Pulls 53/35
10 Synchro Burpees
*1 Partner working at a time on Wall Balls/Lawnmower Pulls

Comp Workouts
With A Partner
1a) 8 RFT
200m Med Ball Run 30/20
*Alternating who runs, other partner is completing max calories on Bike

1b) Max Calories on Assault Bike
*Biking while partner is completing 200m Run

2a) 2:00 AMRAP Squat Snatches 135/95
-1:00 rest-
2b) 2:00 AMRAP Power Snatches 135/95
-1:00 rest-
2c) 2:00 AMRAP Overhead Squats 135/95
*Partners share a bar, complete and divide work however they choose

3) 15:00 AMRAP
Partner Relay
5 Burpee Box Jump Overs 24/20
5 Strict Pull Ups
*Non working partner holds pair of 53/35 KBs
*Partners alternate each round