Saturday, January 28, 2017

Squats, Sist ups, Push-ups, Power Cleans, Front Squats, Power Snatch, Bike, Burpees, Row

WOD / Teams of 3

WOD #1 / 3 RFT / 9 cap
3 people - 30 Synchronized Air Squats, 20 Synchronized Sit-ups, 10 Synchronized HR Push-ups
2 people - 30 Synchronized Air Squats, 20 Synchronized Sit-ups, 10 Synchronized HR Push-ups
1 person - 30 Air Squats, 20 Sit-ups, 10 HR Push-ups

-rest 2 mins

WOD #2 / 3 RFT / 9 cap / 1 works
21 Power Cleans
15 Front Squats
9 Power Snatch
*135/95/65

-rest 2 mins

WOD #3 / AMRAP 9 / 1 works
Bike 10 cal
15 Burpees
Row 20 cals

-rest 2 mins

WOD #4 / AMRAP / 9 cap
Each team mate - Max Unbroken Hang Power Cleans, 135/95/65
Each team mate - Max Unbroken WBS
Each team mate - Max Unbroken KBS 55/35/25#










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