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
"Chipper"
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.
