Bella

Bella watching on as Leanna and Lacy go through the difficult prowler portion of the workout.

Workout:

Work up to 5RM weighted pull up in the pull up and dip in four sets.
Then, 5 weighted pull ups at 80% 5RM, right into max effort body weight dip.
Then, 5 weighted dips at 80% 5RM, right into max effort body weight pull up.

12 minute AMRAP - partner workout:
2 minutes: Prowler Push (180/90lb) - high handles one way, low handles back
2 minutes: Rope Climb
*one person working at a time

Teens

What a shot.  What it's all about right here, teen Open competitors Christian and Chase.

Christian&Chase.jpeg

Workout:

5 Rounds with a partner of:
2 minute AMRAP, partners alternate doing movements, 5 reps each, successively down the list of the following  nine movements: wall balls (14/20), burpees, KBS (35/53), ball slams (20/30), box jumps (20/24), hang power clean (53/75), overhead squat (53/75), push press (53/75), and pull ups. 
Rest 1 minute.
As a team, using one rowing machine, row for max calories in 2 minutes.
Rest 1 minute.
They will have two scores. One point each for every movement that they complete 5 reps and then their total calories rowed.