WOD
Teams of 4 /
WOD #1 / AMRAP 12 (Cals rowed + reps)
50 Single-unders
15 Am Kettle Bell Swings, 55/35/25#
Overhead Carry around building, 45/25# Plate
*Someone always rowing / one working
WOD #2 / AMRAP 3 (reps + weight)
Each team member chooses 1:
A) Find a 1 RM Clean
B) AMRAP
C) Find a 1 RM Deadlift
D) AMRAP Hand Release Push-ups
WOD #3 / 3 Rounds / 3 work
1 min – Bike for cals
1 min – Burpees
1 min – WBS
1 min – rest
WOD #4 / For time
Each athlete completes one full round before next one begins.
A1: 12 cals Bike, 9 Deads, 6 Power Cleans, 3 Front Squats
A2: 15 cals Bike, 12 Deads, 9 Power Cleans, 6 Front Squats, 3 S2O
A3: 18 cals Bike, 15 Deads, 12 Power Cleans, 9 Front Squats, 6 S2O, 3 Thrusters
A4: 21 cals Bike, 18 Deads, 15 Power Cleans, 12 Front Squats, 9 S2O, 6 Thrusters, 3 Snatch
*135/95 | 115/80 | 95/65 | 75/55