11/05/14 - "We Wednesday"

• A. Power Clean 3-3-3-3-3 (must be TnG - touch and go)
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• B. TEAM WOD
• Teams of Two
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• WOD #1
• EMOM 6:00 Min
• 6 Deadlifts (225#/135#)
• 12 Box Jumps (24”/20”)
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• *partner #1 on DL, #2 on Box Jumps, switching every minute
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• 2:00 Rest
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• WOD #2
• TABATA 4:00 Minutes for Reps
• Wall Balls
• Pull Ups
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• Notes:
• One athlete must perform Wall Balls and the other athlete must perform the Pull Ups. It’s up to the team to decide which athlete performs these movements and how often.
• Team score is the total reps.
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• 2:00 Rest
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• WOD #3
• For 6:00 Minutes
• Row (calories)
• Plank Hold
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• Notes:
• One athlete will row while the other athlete holds the Plank position, switch whenever you're ready or when planking partner breaks the plank.
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• If the athlete holding the Plank position drops/breaks, the athlete rowing must stop and they BOTH switch movements.
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• The teams overall score is: (WOD#1 Points) + (WOD#2 Reps) + (WOD#3 Cals)