Forgot to post it last night so I'm going to combine the two posts.
2 samsons 10 second hold, 10 sit ups, 10 ring dips, 10 body rows, 10 instep lunges, 2 'push knee out's w/ 10 second hold
AMRAP (As Many Rounds As Possible)
20 min of
5 pull ups
10 push ups
10 rounds + 5 pull ups + 2 push ups
I used a black band on the pull ups. I was going to use purple but another girl working on her pull ups that night talked me down. We had both gotten three full bandless pull ups that night. She used red and I wonder if I could have / should have. Probably. Oh well. I RXed the push ups, so in 20 minutes I did: 55 black band pull ups, 102 proper push ups, 150 squats. I am very happy with Cindy.
5 stations, 5 team mates
1) wall balls
2) dumbell cleans
3) row for calories
4) box jumps
5) kettlebell swings
3 rounds, first 21 reps, second 15 reps, third 9 reps
everyone will be at a station doing their designated move, once each team member has completed the number of reps (cal for rowing) everyone switches to the next station until all three rounds are finished.
I fudged the first round of the dumbell cleans because I wasn't 100% on the move, which shaved some time off of my teams score and I feel bad about that. But its all in good fun and was a great team WOD.