Saturday, 18 August 2018



4-person Team WOD

100 Calories Biked

40 Synchro Partner Chest-2-Bar Pull-ups

80 Wall-Ball Volleyball Throws (25/20/16)†

100m Double Dumbbell Front Rack Walking Lunges (53/35)

80 Kettlebell Swings (72/53)††

40 Partner Pistols

100 Calories Rowed


4-person 200m Tire Carry (210/180)


For Time

†While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin.

All male: 170 on each side

Co-ed: 135-lbs on one side, 170-lbs on the other

All female: 115 on each side

††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands.

*Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.


MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.


  1. White Ape says

    Team “Court and the Sape Goat”
    32:44 RX

    Fun WOD! Great work team!

  2. megancyork says

    Teamed with Norka, Lilianna, and MRod.
    Finished in 45:15
    45# kettlebell swing
    Pistols on the box for everyone.
    Banded c2b pu delt easier but my back is toast from Friday.
    That deadlift was sooooo heavy.
    Tire carry was tricky business but we got it done.

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