Saturday 4-1-17

In teams of two,WOD 1

1-RM CleanIn 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
Burped
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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