Strength WOD
Max body weight bench press
Max Pull-ups
Four sets of each score = total reps of BP then total reps of pull ups + weight used. Example- 44/50- 135lbs
(here is how the above works, take a few sets to warm up then get a load on the bar that you can do at least 10 reps with (if that is lower then your body weight that is fine). Once your weight is set then you do as many reps as possible get up grab a pull up bar and do as many pull ups as possible. Then rest for a min or two or let your partner go. Then repeat 3 more times.
WOD
2 min AMRAP 1 min rest x 4
3 KB Swings (70#/53#)
6 Push ups
9 Air Squats
Score = Total Rounds
(After one 2 min amrap is up start your next one where you left off)
Throwing balls to a wall…