Essentials:
A.
Birthday Bash WOD 3 and WOD 4 scaled
Teams of 4 (2 Males / 2 Females)
WOD 3
15 min AMRAP
Tandem Row x 20 cal
Tandem Box Step Over x 20 reps 35/20-20
Tandem Burpee Over Dumbbell x 20 reps
-Rest 5min-
WOD 4
For Time as a Relay
Female 1 completes:
15-12-9
Snatch 45#
Jumping Pull Ups
Male 1 Completes:
15-12-9
Snatch 65#
Jumping Pull Up
Female 2 completes:
9-6-3
Snatch 65#
Burpee Pull Up
Male 2 completes:
9-6-3
Snatch 95#
Burpee Pull Up
*15min Cap*
Fitness/Performance:
A.
Birthday Bash WOD 3 and WOD 4
Teams of 4 (2 Males / 2 Females)
WOD 3
15 min AMRAP
Tandem Row x 20 cal
Tandem Box Step Over x 20 reps 50/35-24/20
Tandem Burpee Over Dumbbell x 20 reps
-Rest 5min-
WOD 4
For Time as a Relay
Female 1 completes:
15-12-9
Snatch 55#
Chest to bar
Male 1 Completes:
15-12-9
Snatch 85#
Chest to Bar
Female 2 completes:
9-6-3
Snatch 85#
Bar Muscle Up
Male 2 completes:
9-6-3
Snatch 135#
Bar Muscle Up
*15min Cap*