PRIMER:
Synchro Everything – 3 Rounds
12 Lunges
6 DB DL
6 DB DL High Pull
6 DB DL Snatch
12 Sit Ups
12 Push Ups
MOBILITY:
Saddle
Lizard
STRENGTH:
Max wattage on the Bike
Each Teammate will have 3 Attempts to get the wattage up as high as they can on the bike. Combined Wattage of the highest total is your score.
Example:
Frank – 1400 Watts
JoJo – 900 Watts
Joe – 1700 Watts
Total Score – 4000Watts
WOD: Teams of 3 – AMRAP 17
75 Cal Bike
50 Sync T2B
25 Triple Sync DB Clean and Jerk @ 70/50
Dumbbell:
75 Cal Bike
50 Sync Sit Ups
25 Triple Sync DB Clean and Jerk @ 50/35
Bodyweight:
1200M Run (divide as needed)
50 Synchro Burpees
25 Odd Object Ground to Overhead