Upper East Side

Community WOD

In teams of 2, for time, one partner working at a time, split as desired and perform in any order:

100 wall balls 20/14 lbs

100 box jumps 24/20 in

100 burpees to target 6 in

100 DB power snatches 50/35 lbs

100 handstand pushups

Time cap: 28 min

Olympic lifting

Warm-up:

Wrist mobility – banded monster walk (lateral, forward, backward) – Good mornings – box jumps

Power cleans from 12″ blocks

5 at 40%

5 at 45%

5 at 50%

4 at 55%

4 at 60%

3 at 65%

3 at 65%

Time cap: 14 min

Pause clean deadlifts to knee – 3 sec pause above the knee

3×3 – 70%

Time cap: 6 min

Back squat at 70% of 1RM clean

5×5

Time cap: 12 min

Cash-out

For time:

21-15-9

Deadlifts 155/105 lbs

Ab-mat situps

American KBS 24/16 kg

Time cap: 10 min