Saturday, 26 August 2017


4-person team WOD (2M/2F)

“Forward and Reverse”

M/F pair one completes the following, in order:

50 Calories Rowed

50 Wall-Ball Shots (25/16 ) at (10/9′)

40 Pull-ups

50 Box Jumps (20″)

40 Front Squats (115/75)

40 Calories on Assault Bike


M/F pair 2 complete the following, in order:

40 Calories on the Assault Bike

40 Front Squats (115/75)

50 Box Jumps (20″)

40 Pull-ups

50 Wall-Ball Shots (25/16) at (10/9′)

50 Calories Rowed


For Time

Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.


…rest 8 minutes, then…



Find 1-rep max team total of:

Hang Power Snatch


Only 2 bars per team. Only one bar moving at a time.






Post time, score, and experiences to comments


  1. Partnered with Darren 13:18 Rx. Bike ouch

  2. Teamed with Michael, Darren, and Jaime:
    26:20 total for both combined (13:02+13:18)
    HPC: 85#
    Fun times!!

  3. I mean hang snatch. Don’t know what a hang squat is.

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