WODsgiving WOD 1
AMRAP X 12 minutes
Done in pairs.
Minutes 0-200
Pair A = Athletes 1 + 2
Athlete 1 Cal Row
Athlete 2 Burpees to Plate
Pair B = Athletes 3 + 4
Clean and Jerks (65/95)
Pair C = Athletes 5 + 6
Synchroed Wallballs (14/20 @ 9/10ft)
Minutes 2:00-4:00
Pair A
Athlete 1 Burpees to Plate
Athlete 2 Cal Row
Pair B
Synchroed Wallballs
Pair C
Clean and Jerks
Minutes 4:00-6:00
Pair A
Clean and Jerks
Pair B
Athlete 3 Cal Row
Athlete 4 Burpees to Plate
Pair C
Synchroed Wallballs
Minutes 6:00-8:00
Pair A
Synchroed Wallballs
Pair B
Athlete 3 Burpees to Plate
Athlete 4 Cal Row
Pair C
Clean and Jerks
Minutes 8:00-10:00
Pair A
Clean and Jerks
Pair B
Synchroed Wallballs
Pair C
Athlete 5 Cal Row
Athlete 6 Burpees to Plate
Minutes 10:00-12:00
Pair A
Synchroed Wallballs
Pair B
Clean and Jerks
Pair C
Athlete 5 Burpees to Plate
Athlete 6 Cal Row
*As stated you will pair up inside your team. A pair will start on the rower and Burpees, 1 pair starts on clean and Jerks (1 person works at a time), and the last pair starts on wallballs. Every 2 minutes you will switch what you are doing, C +J’s and wallballs switch and rower and Burpees switch. Every 4 minutes you will change who is on the rower and Burpees. So by the end of it each pair will have 1 Round of cal row and Burpees and 2 rounds of C + J’s and Wallballs.*
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