Extramural Team WoD #3 for December 3rd, 2015

Day 72 of the CFD Burpee Challenge
Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Review: Proper Snatch technique

WoD: #3A:

4’ to establish 1RM Snatch (any kind squat, power, or Muscle, but no press out)
Score = summed load of max lift of each teammate. Female members will get a further adjustment by dividing their score by 0.7.

You can start bar at any weight, but once weight is placed on the bar, you cannot take weight off. Mixed teams can use two bars. If you start the bar too heavy and don’t complete a lift, score is 0 for that teammate.

Then 2 minutes to rest and set bars for:

WoD ‪#‎3B‬ 25 minute cap

40 RFT of 1 HSPU, 2 Squat Cleans (135 (61kg)/95 (43kg), 3 Pull-ups (I Go, You Go format).

Scale/Beginner: 40 RFT of 1 Strict Press (from rack) @ 75% of 1RM, 2 Power Cleans (95 (43kg)/65(30kg)), and 3 Jumping Pull-ups

Score = Time or reps completed, if not finished by cap.

Notes: 1 teammate performs a full round (6 total reps) and then tags partner to perform their 6 reps. You don’t have to switch, but the only point to tag out is between pull-ups and HSPU. You can be in the handstand hold position as your teammate completes their pull-ups, but you can’t start your work until the pull-ups have been completed, your teammate has come down and you’ve been tagged.

MOB: Roll Posterior Chain and lats / Lax Shoulders

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