WOD: For Time: Teams of 3
60 Ring Dips
50 Synchro T2B (2 People Work)
40 Hang Power Cleans
Rd 1: 165/115 | Rd 2: 185/125 | Rd 3: 225/155
Time Cap 30 Minutes
Intermediate:
30 Rig Dips
40 T2B (1 Person Works)
40 Hang Power Cleans
Rd 1: 115/75 | Rd 2: 135/95 | Rd 3: 165/115
Beginner:
60 Push Ups
40 Knee’s To Chest
40 Hang Power Cleans
Rd 1: 65/45 | Rd 2: 95/65 | Rd 3: 115/75
Home Workout:
21 hand-release push-ups | 42 sit-ups | 50 double-unders or lateral hops over a dumbbell
15 hand-release push-ups | 30 sit-ups | 50 double-unders or lateral hops over a dumbbell
9 hand-release push-ups | 18 sit-ups | 50 double-unders or lateral hops over a dumbbell
Cool down:
1 set:
1:00 cobra stretch
1:00 tricep stretch/arm
1:00 foam roll calves/leg