10/01/14 - "WE" Wednesday

• A. warmup - 400 M run, rest 1 min. 100 M sprint
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• B. Band Sprints 40M x4 per athlete
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• C. WOD #1
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• 8:00 Min AMRAP
• 1 Power Snatch (115/75)
• 3 burpees
• 5 Box Jump Overs (24”/20”)
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• 2:00 Min Rest
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• D. WOD #2
• 10:00 Min EMOM
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• 2 Hang Power Clean (185/115)
• 30 Sec Max Cal Row
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• WOD NOTES:
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• Teams of Two
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• WOD #2:
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• On the EVEN minutes: Athlete #1 will perform the cleans and Athlete #2 will perform the row.
• On the ODD minutes: Athlete #2 will perform the Row and Athlete #2 will perform the Cleans.
• The athlete on the Rower will have the first 30 seconds of the minute to row for as many calories as possible…AMCAP.
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• Score is the Total number of calories rowed by the team.