5 Max Attempts - 30 seconds Max Time
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WOD #1 - 12 Min CAP!
3 Rounds for time @ a Consistent Pace throughout - PACING!!!!!!
10 S2O - 95/65 Rx, 135/95 Rx+
15 Box Jump Overs - 24/20 Rx, 30/24 Rx+
10 C2B Pull Ups - Rx, 5 Bar Muscle Ups Rx+
Rest / Walk exactly 2 Mins after each Round
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Rest approx 5 Mins then:
WOD #2 - 12 Min CAP!
3 RFT @ an Increased Pace each Round - start off slow then BUILD
Calorie Row - 15 Cal Rx, 20 Cal Rx+
15 Hand Release Push Ups - Rx, 15 Strict Hand Stand Push Ups Rx+
10 Single KB Front Squat - 53/35 Rx, 10 Double KB Front Squat - 53/35
Rest / Walk exactly 2 Mins after each Round