Saturday 8.10.19

Essentials
A.
Hugo Open WOD 4
‘Down and Back’
Teams of 5
For time
3 people complete
Assault Bike x 35 cal
Devils Press x 40 reps 20#
Dumbbell walking Lunges x 45 ft 20#
Box Jumps x 50 reps 20”
-then the other 2 people plus one person from the first half complete
Pull Ups x 50 reps
Dumbbell Box Step Overs x 45 reps 35#/20”
Handstand Walk x 40 ft
Row x 35 cal
*15min Time Cap*

B.
5 sets
Teams of 5
Sled Push + Pull x 20 meters. 300#
On the 2 min Marks

Fitness
A.
Hugo Open WOD 4
‘Down and Back’
Teams of 5
For time
3 people complete
Assault Bike x 35 cal
Devils Press x 40 reps 20#
Dumbbell walking Lunges x 45 ft 20#
Box Jumps x 50 reps 20”
-then the other 2 people plus one person from the first half complete
Pull Ups x 50 reps
Dumbbell Box Step Overs x 45 reps 35#/20”
Handstand Walk x 40 ft
Row x 35 cal
*15min Time Cap*

B.
5 sets
Teams of 5
Sled Push + Pull x 20 meters. 300#
On the 2 min Marks

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