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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.*