“Keep it Up!”

50 Thrusters per athlete (45 M/ 20 F)
*Hand the bar off as you finish and the last athlete to finish holds the bar while the other athlete loads the walking weight.*
400m walk/ jog holding the barbell, one in front one in back (115 M/ 65 F)
*Put the bar down for the first time!*
25 Situps per athlete
400 walk/jog holding the loaded barbell
25 Pushups per athlete using the bar for hand elevation (done in unison)
25 Pullups per athlete to finish the WOD.

*If the bar touches the ground during the thrusters or 400 m walks, both athlete must complete a 5 burpee penalty.*

“Helen”
3 Rounds for Time
400m Run
21 KB Swings
12 Pullups

1 Power Clean – 1 Push Press
2 Power Cleans – 2 Push Presses
3 Power Cleans – 3 Push Presses

Don’t release bar, continue the ladder until failure to complete the next step. After failure, rest 3-4 mins, adjust the weight, and begin again. Repeat the process one more time for a total of 3 attempted ladders.

10-9-8-7-6-5-4-3-2-1

Maltese Bench Press (will demo before the WOD)
Heavy TGU
Push Press