Thursday 1.3.19

Essentials/Fitness/Performance:
Granite Games Throwdown WOD 3 and 4
WOD 3
(Scaled)
10min AMRAP
Partner Deadlift x 12 reps 315/205
Dumbbell Farmers Carry Box Step Overs x 8 reps (35lbs/24”)(20lbs/20”)
*Partner 3 Hangs from bar during deadlift*

(Intermediate)
10min AMRAP
Partner Deadlift x 12 reps 405/265
Dumbbell Front Rack Box Step Overs x 12 reps (35lbs/24”)(20lbs/20”)
*Partner 3 Hangs from bar during deadlift*

-Rest 15min-

WOD 4
(Scaled)
6 Rounds for Time: (12min Cap)
Burpees Over Rower x 12 reps
Row x 12 Cal
Alternating Arm Dumbbell Snatch x 12 reps 35/20

(Intermediate)
6 Rounds for Time: (12min Cap)
Burpees Over Rower x 12 reps
Row x 12 Cal
Alternating Arm Dumbbell Snatch x 12 reps 50/35
*Relay style, 1 person must complete the whole round by themself before switching.*