LET’S GET PHYSICAL

Here it is! The Final WOD of the day! 
Which Buddies will be the Fittest of the Box?!

This workout consists out of two parts, A and B. It will be quite a challenge and a spectacle to see. 

"WOD-4 BURIED ALIVE"

A. 7 minute AMRAP of:
12 Cleans
12 Synchronised Burpees over the Barbell
12 Synchronised Alternating Hang Dumbbell Snatches

2 minutes Rest

B. 3 minutes to find your 1RM Clean 

Fittest Buddies of the Box

On to workout number 3 of the day! 
After this one, there will be a cut off... 

The top 5 of both RX and Scaled division will move on to the last and final WOD! 

"WOD-3 GRIP'N HELL FIRE"

You do 1 minute, I'll do 1 minute of work
3x 4 minute EMOM's (12 minute total) of:
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups

1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B

1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU

RX:
♀♀ 14 lbs | 09 foot target 
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target 
♂♂ 20 lbs | 10 foot target 
 
SC:
30 Single Unders/ 12 Wallballs/ Knee raises
30 Single Unders/ 12 Wallballs/ Pull-ups
30 Single Unders/ 12 Wallballs/ C2B

♀♀ 14 lbs | 09 foot target 
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target 
♂♂ 20 lbs | 10 foot target 

Fittest Buddies of the BOX

Let's synchronise for this one...

"WOD-2 DOUBLE TROUBLE"

30-20-10 reps for time of:
Duo Deadlifts
Synced Box Jumps

RX: 
♀♀ 110 kg | 50 cm
♀♂ 130 kg | 50 | 60 cm
♂♂ 150 kg | 60 cm

SC:
♀♀ 090 kg | 50 cm
♀♂ 110 kg | 50 | 60 cm
♂♂ 130 kg | 60 cm