Happy reading! 

WOD 1

200m run/250m Row (completed as a team, rounds may not start until all team members have completed the run/row)

Then 12 Rounds* of

10 x Wallballs (20/14/10/6)**

5 x HSPU

5 x HR Press Ups

5 x Ring Dips

*200m run/250m row completed as a team after every 4 rounds

**all four weights must be used and by the same athlete throughout the WOD, weights are not interchangeable.

***Each team member must complete 3 rounds. Only one team member can be working at a time and must complete the full round of wallballs, HSPU, HR press ups and dips before the next team member can begin their round. 

WOD 2

1RM Deadlift

Each team has 15 minutes to establish 1RM Deadlift for all four team members. 

WOD 3

AMRAP 3

Plate GTOH (20/15/10/5*) *all four weights must be used and by the same athlete throughout the WOD, weights are not interchangeable.

1 athlete working at a time and no more than 10 reps at a go. Team must work in and stay in the same athlete sequence so that all four members must complete reps before the first member can go again. 

1 minute rest, then

AMRAP 3

Burpees (Same rules apply)

1 minute rest, then

AMRAP 3

Over bar med ball throws (16/10*) *both weights must be used

Two members working at one time, one spot on the pull up bar per team. Each throw across the bar counts as 1 rep and a pair can only throw 10 times each (20 reps) before they have to switch over to the second pair of athletes.

Scaling options will be provided tomorrow! Sleep tight!!!

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