9AM – LIFTING CLUB

10AM – TEAM WOD

D2015

WARM UP:

750 M. Row

(250 Easy, 250 Mod., 250 Hard)

Then:

3 Rounds

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Then:

Mobilize

LIFT:

Warm up Snatch 

WOD: (Teams of 4)

Part A: (Duo’s)

10 Partner Synchronized Snatches (135/95) (115/75) (95/65) (75/55)

20 Burpees (Over your partner while they hold the plank position.) (10 Each)

50 Double Unders (Anyhow)

*Pair 1, then Pair 2.

Then:

Part B: (All 4)

25-30-35-40-45-50-55-60-67-70

Snatches (With One Athlete Holds The Opposite Bar in the Front Rack Position) Burpees (Over a partner while they hold the plank position.)50 Double Unders (After Each Round) (Anyhow)*Score = total reps from AMRAP only.**One person working at a time.

 
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