01.12.18

WOD
Fair Share (Time)
Teams of 3
2 Rounds For Time (30 Minute Cap):

7/5 Cal Bike (Each)
100 Dumbbell Snatches (22,5/15)
7/5 Cal Bike (Each)
100 Box Jump Overs (60/50)
7/5 Cal Bike (Each)
100 Thrusters (45/30)

If unable to Bike
*Ski Erg 7/5 Cal
*Assault Runner 7/5
*Run 200 meters

Bike’s >> FRAMMI for more space.
[Note: ROWING IS NOT ALLOWED TODAY BECAUSE WE NEED THE SPACE FOR THE BARBELLS, BURPEES AND BOXES]

Sc1:
7/5 Cal Bike(Each)
100 Dumbbell Snatches (15/12)
7/5 Cal Bike(Each)
100 Box Jump Overs (50/40)
7/5 Cal Bike(Each)
100 Thrusters (40/25)

Sc2:
7/5 Cal Bike(Each)
100 Dumbbell Snatches (12/9)
7/5 Cal Bike(Each)
100 Box Jump Overs (40/30)
7/5 Cal Bike(Each)
100 Thrusters (30/15)

WOD WARM UP
### 3 TOGETHER

## GROUP 1 – AMRAP 3 Min
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## GROUP 2 – AMRAP 3 Min
3/3 Walking Samson
3/3 Walking Spidermans
3 Walkouts
3/3 Týna Ber

## GROUP 3 – AMRAP 3 Min
4/4 Side Lunge
4/4 Solider Kicks
4/4 Mountain Climbers
4x 4 Air Squats + 1 Air Squat Jump
4/4 Knee to Chest

### Ankle Stretch – 30 Seconds Each Side
### Wrist Stretch – 30 Seconds

## GROUP 1 – AMRAP 3 Min
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Full Extension Jumps (Short Box)
3 Box Jump Overs (Short Box)
3 Box Jump Overs (Workout Height)

## GROUP 2 – AMRAP 3 Min
*Each Arm With Lighter Weight:*
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
3 Muscle Dumbbell Snatches
6 Alternating Dumbbell Snatches
– – – – – – – – – – – – – – – – – –
*With Workout Weight:*
6 Alternating Dumbbell Snatches

## GROUP 3 – AMRAP 3 Min
3 Front Squats
3 Push Press (Focus: Hard Extension)
– – – – – – – – – – – – – –
5 Thrusters
– – – – – – – – – – – – – –
Build to Workout Weight

COACH’S NOTES
The breakup strategy on the runs is set for today, with athletes switching off after every 200 meters. However, teams may break up the dumbbell snatches, box jump overs, and thrusters however they see fit.

If teams would like to complete each movement in three sets total, they could use a rep scheme like 12-10-11. This totals 99 reps, or 33 a piece, so one partner would do an extra rep somewhere to get to reach 100. The rep scheme would look like this:

**First Set:** 12-12-12
**Second Set: **11-11-11
**Third Set:** 11-10-10

Completing each movement in 4 sets each would look like this:

**First Set: ** 10-10-10
**Second Set:** 9-9-9
**Third Set:** 8-8-8
**Fourth Set: ** 7-6-6

Work hard when it is your turn

CategoryWOD