| WOD 1: GIVE ME FIVE! | ||
| AMRAP 10:00 | ||
| 8 SYNCHRONIZED POWER CLEANS | ||
| 8 SYNCHRONIZED SHOULDER TO OVERHEAD | ||
| 5 HIGH FIVE PUSH UPS (HIGH FIVE AT THE TOP OF THE PUSH UP) | ||
| SCORE IS REPS IN 10:00 | ||
| RX: 135/95; PUSH UPS | ||
| MASTERS 35+: 115/75; PUSH UPS | ||
| MASTERS 50+: 95/65; KNEE PUSH UPS | ||
| SCALED: 75/55; KNEE PUSH UPS | ||
| WOD 2 and 2a: HANG IN THERE! | ||
| FOR TIME: 7:00 TIME CAP | ||
| 6 ROUNDS OF: | ||
| 5 THRUSTERS | ||
| 5 BAR FACING BURPEES | ||
| PARTNER A DOES 1 ROUND WHILE PARTNER B HANGS FROM PULL UP BAR | ||
| ALTERNATE EACH ROUND | ||
| REST 1:00 | ||
| THEN 3:00 TO FIND 1RM CLEAN (ANY) | ||
| PARTNERS MUST ALTERNATE ATTEMPTS | ||
| SCORE IS TIME TO COMPLETE ALL REPS OR REPS AT TIME CAP | ||
| PART 2 SCORE IS TOTAL WEIGHT COMBINED | ||
| RX: 95/65 | ||
| MASTERS 35+: 95/65 | ||
| MASTERS 50+: 75/55 | ||
| SCALED: 65/45 | ||
| WOD 3: I GO, YOU GO! | ||
| FOR TIME 10:00 TIME CAP (EACH PARTNER DOES ALL REPS ALTERNATING): | ||
| 50 DOUBLE UNDERS | ||
| 40 DB SNATCHES | ||
| 30 OVERHEAD PLATE LUNGES | ||
| 20 BOX JUMP OVERS (USING SAME BOX) | ||
| 10 CHEST TO BAR PULL UPS | ||
| SCORE IS TIME TO COMPLETE OR REPS AT TIME CAP. | ||
| RX: DU; 50/35; 45/25; 24; CHEST TO BAR | ||
| MASTERS 35+: DU; 40/25; 45/25; 20; CHEST TO BAR | ||
| MASTERS 50+: DU; 35/20; 25/15; 20; PULL UPS (STEP UPS ALLOWED) | ||
| SCALED: 75 SU; 35/20; 25/15; 20; RING ROWS (STEP UPS ALLOWED) |
