11/12/16 – "The Dynasty"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"The Dynasty" 

Teams of 3 

"Randy" 75 power snatch for time (75/55lb) 

* 1 Athlete working at a time 

Rest 3:00 


1200m Relay Run 

100 Sit ups 

150 Double unders 

50 Sumo deadlift high pull (135/95lb)

100 Box jump overs (24/20") 

* 1 athlete working at a time 

Rest 5:00 

3 Rounds for time

25 calorie row 

16 Chest to bar pull ups 

9 Handstand pushups 

** All three athletes can be working at once, but must finish all three movements before moving to the next round. 

** Score is total working time for all three workouts.