Conditioning:

Battle at the Ballpark 2016 WODs 5 & 6

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

“The Double Switch” (scaled version)

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

30 Calories Rowed

40 Wall-Ball Shots (14/10) at 10′

50 Pull-ups

50 Box Overs (20″)

40 Front Squats (95/65)

30 Calories on Assault Bike

 

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

30 Calories on the Assault Bike

40 Front Squats (95/65)

50 Box Overs (20″)

50 Pull-ups

40 Wall-Ball Shots (14/10) at 10′

30 Calories Rowed

 

For Time

(12:00 cap)

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…

 

Strength:

Find 1-rep max team total of:

Power Clean to Hang Squat Clean to Overhead series

 

Only 2 bars per team. Only one bar moving at a time. All team members must have a successful series for team score to count.

 

Mobility:

From the Mobility WOD posters:

Pick one Pressing

Pick two Squatting

Pick one Front Rack

If choice is a unilateral stretch, perform 1:30/side. If it is a bilateral stretch, perform for 2:00

 

 

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