Saturday Class time at 8 AM

Team WOD - Teams of 3

Partners keep rotating on the 200 Meter Run as the other 2 Partners chip away at each Stations Task. Only 1 partner (besides the runner) can work at a time. Break up as you wish.

Station #1 (Yes, this station will probably change)
200 Meter Sandbag Run - Light L1, Moderate L2  Heavy L3

Station #2
100 Calorie Assault Bike

Station #3
100 Calorie Row

Station #4
100 Thrusters - 65/45 L1, 95/65 L2, 135/95 L3

Station #5
100 Pull Ups - Ring Rows L1, Pull Ups L2, C2B L3                                        ---                                                                                                          2 Scores: 
Total Meters Run
Time

Skill: Full Snatch Technique - 10 Mins Practice (PVC, Technique or Bare Bar)
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Snatch
Dip + Jump + Power Snatch + OH Squat
Dip + Jump + Full Snatch
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Snatch Complex: 3 Snatch Grip Deadlift + 3 Snatch Grip High Pulls + 3 Hang Full Snatch - 5 Attempts to hit a 1 Rep Max
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WOD: 2 Rounds of - 3 Min Max Reps
5 Burpees
3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
10 Cal Assault Bike
2 Min Rest

3 Min Max Reps
5 T2B
3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Cal Row
2 Min Rest
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Extra Credit: Plank Holds - 3 x 60 Second Holds

Lift: Clean Complex
Power Clean + Hang Full Clean + Jerk
5 x 1 Rep @ 70% of 1RM Clean and Jerk
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Lift: Shoulder Press
10-10-10
Find a heavy set of 10 Reps on last set
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WOD: 8 Mins
30 Seconds Max Effort Row
30 Seconds Recovery Row (very slow)
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Extra Credit: Glute Ham Sit Ups - 3 x 12-15
​

​Part A: 20 Min AMRAP
15 Burpees - As Fast As Possible
30 Calorie Row

10 Min Rest

Part B: 20 Min AMRAP
15 Burpees -As Fast As Possible
20 Calorie Assault Bike
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Extra Credit: Back Extensions - 3 x 12-15 Reps