WOD #1
Team WOD
Partner with someone at a similar level and body weight.
For time complete 5 rounds of the following:
Level 2

• Bench Press 30 reps @ 100% of the average BW between partners. Partition reps between partners as needed. One spots while the other benches. Both partners must be at bench. No lifting without your partner spotting.
• Run 400m
• 1 x Hurdle Obstacle

Level 1

• Bench Press 20 reps @75% of the average BW between partners. Partition reps between partners as needed. One spots while the other benches. Both partners must be at bench. No lifting without your partner spotting.
• Run 400m
• 1 x Hurdle Obstacle

Basics

• Bench Press 20 reps @ 50% of the average BW between partners. Partition reps between partners as needed. One spots while the other benches. Both partners must be at bench. No lifting without your partner spotting.
• Run 400m

Regardless of level, make sure both partners are able to safely bench press the weight. The above percentages are guidelines only. On the first round you should be able to do 10+ in a row of the weight. If not, then it’s too heavy. Be smart. Be safe!

WOD #2
Death by Dips
One the first minute complete 1 dip. Thereafter EMOTM add 1 dip to the number required to be completed. Your score is the number of minutes successfully completed plus the number of reps completed in the failed minute.
Level 2 = Ring Dips
Level 1 = Bar Dips
Basics = Box Dips

Spot your partner carefully. Notice proper hand position above in left hand picture. When spotting do NOT lift the bar off the rack for your partner and let go. Nasty things can happen. You may gently and slightly assist, but make sure your partner has FULL CONTROL before you release your grip. The person benching should be able to lift the bar of the rack. If they can’t, then they are going too heavy. Also, use proper form and technique. Back flat on bench. Good solid grip on bar at a width where when your upper arms are parallel to the ground during the bench press range of motion your elbow will be at a 90 degree angle, i.e. perpendicular. Don’t be like the idiot in the right picture.