Level 1

Team WOD

4 rounds each:

20 Wall Balls

10 Elevated pushups

60 jumprope

Level 2

Team WOD

4 rounds each:

20 Wall Balls 20/14#

10 Pushups

10 double unders

Level 3

Team WOD

4 rounds each:

20 Wall Balls 20/14#

10 Ring Dips

20 Double unders

Level 4 Rx

Team WOD

4 rounds each:

20 Wall Balls 30/20#

10 Ring Dips

20 Double unders

Motivation

Strength

Back Squat 3×5 @83%+5LBS

Strict press 3x AMRAP @75%

Strategy

Today, one person is working while the other is resting. Do a whole round (slams, push, jump) before switching. It should be about a 1:1 work:rest ratio, so try to go as fast as you can each time!

Get more Awesome: 2 minutes of situps x2