Saturday September 1, 2018

Warm Up
WOD Brief
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:30
Spiderman
Sampson
Inch Worm
Push up to down dog
Side Lunge
Air Squats
+
Empty BB Warm Up
+
Teaching of all movements in WOD

WOD
Teams of 3
For Time (30min cap)
400m Empty BB Run
3 rounds of 30 Deadlift, 25 Hang Power Clean, 20 Shoulder to Overhead 135/95
400m Empty BB Run
2 rounds of 30 Deadlift, 25 Hang Power Clean, 20 Shoulder to Overhead 135/95
400m Empty BB Run
1 round of 30 Deadlift, 25 Hang Power Clean, 20 Shoulder to Overhead 135/95

​*Teams will have 1 empty barbell to run with, and one loaded bar in the gym for their weighted movement
*All athletes run together but only one carries the empty bar on their back
*Athletes may switch weighted runners as often as they would like
*Reps may be broken up however the teams choose
*Weight on the bar should be something athletes feel comfortable doing several reps of shoulder to overhead with because that will likely be the limiting factor of this workout
*Scale appropriately.