Saturday 8/8

1) In teams of 4 (mixed gender)
6 minutes for total weight
- Hang Power Clean

1 person lifts at a time. 2 bars (M/F)
bars must be clipped and must start empty


2) Teams of 3 (mixed gender) complete for time:
150m Sandbag + KB carry (55/35)
35 Cal row

-once person 1 is on the rower partner 2 may start the carry

3 and 4)
2 rounds for Time:
teams of 3 (mixed gender)
400m run relay style round 1.

Round 2 must be together
-so the last person on round 1 will have to turn around and run another. time stops when all 3 team members cross

8 minute cap

4) at 8 minutes
Complete for time:
200 wallballs (20/14)
150 SDHP (75/55)
100 Pull-ups
50 Box Jumps (24/20)*

- For this workout each team will get 2 balls, 2 bars, 2 pull-up bars, 3 boxes
For the first 3 movements everyone will be split off at different stations working towards completing the work simultaneously
Every team member must perform 50 box jumps to finish

Minimums at each station are as follows for each person:
60 wallballs
40 SDHP
30 Pull-ups



5) For time teams of 3 any gender
6 rounds (2x through)
12 Bar facing burpees
6 Power Snatch (135/95)
2 Rope climbs

-first person must complete all 20 reps before person 2 may start