Video with detailed explanations are coming…they are uploading now. Stay tuned!

Rx’d	WOD 1		Scaled
	A) AMRAP in 4 Minutes
	Guy 1 &  Girl 1
135/95 Squat Snatch	1 Box Jump		115/75 Power
24/20	2 Snatch		24/20
	2 Box Jump
	3…3…4…4…
	Rest 1 Minute/Change Weights
	B) AMRAP in 4 Minutes
	Guy 2 & Girl 2
	2 Front Squat
165/115	2 Pull Up		135/95
Chest to Bar	4 Front
	4  Pull Up
	6…6…8…8…
	Rest 1 Minute
	C) AMRAP in 4 Minutes
	Guy 1 & Girl 1
	2 Front Squat
115/85	2 Pull Up		95/65
Chest to Bar	4 Front
	4 Pull Up
	6…6…8…8…
	1 Minute Rest
	D) AMRAP in 4 Minutes
	Guy 2 & Girl 2
	1 Snatch/Power
95/65	1 Box Jump		85/60
30/24	2 Snatch		24/20
	2 Box Jump
	3…3…4…en4…

WOD 2:    Clean up your Jerk

Men will have one bar, women will have one bar. Each pair will have a rack as well. All team members will have 9 minutes as a team to find1 RM Jerk and then Clean.

Directly after the 9 minutes end, each team memeber will do the L-Drill for time as a team

WOD 3: Synchronized Wodding:

 

	WOD 3
	800m Run (As a team)
20/14	100 Wall Ball 2fer’s		20/12
100	Stick Jumps		70
85/20#	Sit Up Pass 20#		85/10#
90	Stick Jump		60
70	Single Arm OH KB Lunges 55/35		35/20
80	Stick Jump		50
55	Pull Ups
70	Stick Jump		40
40	Burpee Plate Jump
60	Stick Jump		30
25 Handstand Push up			25 Hand Release Push up