CAPITAL AFFILIATE LEAGUE WEEK 5

WOD 1: “Strength and Skill Team Effort”

12 Minute Time Cap

WOD 1 is a 12 min time capped WOD in which all 4 athletes are working together to accomplish the required work.  There are no minimum work or rotation requirements.  Your score is your team time or total number of reps completed in 12 mins.  Below are the movements and reps for each division.

15 Clean and Jerks (165/115)

30 Chest to Bar Pull Ups

45 Pistols

WOD 2: “2×2 Up and Down the Ladder”

12 Minute Time Cap

WOD 2 is a 12 min time capped WOD featuring 2 pairs of 2 athletes.  Pair A will begin the WOD by descending the ladder before tagging Pair B to ascend and descend the ladder back to back before tagging Pair A to ascend the ladder to finish the teams time.  Your team score is your time or number of completed reps in 12 mins.

8 10 ft Rope Climbs

10 Push Press 115/75

20 Sumo Deadlift High Pull

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