Team WOD Sunday


Team WOD Sunday

Warm up

2 person relay

ladder drill

bear crawl

box jump

run 100 m



3 Rounds for time:

Teams of 4 waterfall

30 Double-Unders

20 Wallball (20/14) – 10′ Target

15 Kcal Rowing

10 DB Squat cleans (40/25)

10 Box Jumps (24″/20″)


Fun skills if there is time

6×4 bounding hops for max height

5-10 minutes handstand walk practice

10×3 80″ wall climbs

James 5:1616 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous man is powerful and effective.