8am Endurance
teams of 4 waterfall
10 rounds each, 1 minute each station
Bike
Ski
Row
Burpee
Rest

9am-
We will posting 2 of the wod wars wods so get your teams here to practice.

Warm up, yes a saturday warm up
3 Rounds
10 hang snatches- (empty bar or add weight each round if you want)
10 front squats
10 Hand cleans

Wod 1- Teams of 3
For Time/Calories – 9 Minute Running Clock

• Hang Snatch 
• Bar Over Burpee
• Athlete 1: 12-9-6 
• Athlete 2: 9-6-3 
• Athlete 3: 7-4-2 

*Score 1 is time or total reps at 9 min cap*

“The Catch“

• Rower Calories: Each team will have a rower for the duration of the workout. Teammates can alternate on/off the rower at any time throughout the 9 min event.

*Score 2 is total calories on the rower at the 9 minute mark *

Take a 5 Minutes break then
Wod 2

7 Min Cap

• Athlete 1: Max Complex – 1 Clean (From Ground) + 2 Hang Cleans + 1 Front Squat
• Athlete 2: Max Complex – 1 Clean (From Ground) + 1 Hang Clean + 1 Front Squat
• Athlete 3: Max Complex – 1 Clean (From Ground) + 1 Hang Clean

*Score is total weight between all teammates*

Team Flow

Teams may start with Athlete 1’s starting weight on the bar. At the call of 3-2-1 go! Athlete 1 will work to establish his/her heaviest lift at the given complex. Once complete, Athlete 2 will work to establish his/her heaviest lift at the given complex. Once complete, Athlete 3 will work to establish his/her heaviest lift at the given complex.