Saturday 1-28-17

In teams of two,

WOD 11-RM Clean

In six minutes find your one-rep max barbell clean. 

WOD 2 – Change the Station-This One Sucks! 

With a running 9-minute clock

Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice & masters

Burpees

Goblet Squats (53lb/35lb – 44lb/26lb)

Kettlebell (KB) Swings (American) (53lb/35lb – 44lb/26lb)

Box Overs (24in male/20in female)
2 rounds – 1 minute rest between rounds

WOD 3 – Press ‘n’ Pull ‘n’ Tuck ‘n’ WOD

With a 7-minute running clock

3a

30 Shoulder-to-Overhead*

115/75 – 75/45 
*10 Air-squat penalty every time the bar is dropped 
Score 3: Time to complete.
3b

AMRAP with the remaining time of: 

3 Toes-to-Bar / Knees-to-Chest

3 Deadlifts, 205/145 – 165/115 

6 Toes-to-Bar / Knees-to-Chest

6 Deadlifts, 205/145 – 165/115 

9 Toes-to-Bar / Knees-to-Chest

9 Deadlifts, 205/145 – 165/115 
*Athletes add 3 reps to each exercise for rounds completed with any remaining time (12, 15, 18 etc) 
Score 4: Total reps
 Floater

500 m row for time

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