Capital Affiliate League Week 2 !!!

WOD 1: “Team Up and Down the Ladder”

12 min time cap

WOD 1 is a 4 athlete WOD with each athlete working for an individual effort.  2 athletes will be required to go down the ladder and 2 athletes will be required to go up the ladder.  The ladder is as follows:

40 Double Unders

30 Kettlebell Swings (53/35)

20 Kettle Bell Goblet Squats (53/35)

10 Barbell Front Rack Lunges (135/95)

Athlete 1 will begin and execute the ladder from top down before tagging athlete 2 to go back up. Athlete 2 will tag athlete 3 to go back down and then tags athlete 4 to go back up the ladder.  Time stops when athlete 4 finishes double unders and crosses the finish line.


WOD 2: “Hold on to your Franny”

12 Minute Time Cap


Thrusters (95/65)

Pull Ups

2 pairs of 2 athletes will complete this WOD in succession for a total time.  Pair 1 begins and completes all work together before tagging Pair 2 to execute the same. Work can be split up within the pairs how ever they see fit. In order for any athlete to execute any movement their partner must be executing a bar hang from the pull up bar.  Once Pair 2 has competed all work they must cross the finish line to stop their time.