Annual WODSgiving Friday 11/23/18

Roland

WODSgiving Open Box 8am to 12:30pm 
Athletes will warm up on their own. Please arrive early and warm-up properly.  Please sign in upon arrival.  

WOD 1
Giblits
Goes off at 8:15am
12-9-6
Bear Complex (95,65)
400m turf run

WOD 2 
Pass The Gravy
Goes off at 9am
Partners – similar strength recommended.
Teams of 2
AMRAP 12
50 Dumbell Snatches (50,35)
50/35 Calorie Bike
*One person works at a time.
*Partition reps as needed.

WOD 3 
The Mayflower
Goes off at 10:00am
3 Rounds of:
AMRAP 3: 
21 toes to bar
21 Push-ups
Max Calorie row

Rest 3  minutes

AMRAP 3: 
15 toes to bar
15 Push-ups
Max Calorie row with remaining time

Rest 3  minutes

AMRAP 3: 
9 toes to bar
9 Push-ups
Max Calorie row with remaining time.

WOD 4 
Indian Rope Burn
Goes Off at 11:00am
50-40-30-20-10
Double unders
5-4-3-2-1
Rope climps
10-8-6-4-2
10 HSPU

WOD 5
Synergistics Kill Cliff Mile for time
Goes off at 11:30am

Drink 1 Kill Cliif run 400m
Drink 1 Kill Cliif run 400m
Drink 1 Kill Cliif run 400m
Drink 1 Kill Cliif run 400m

*We provide the Kill Cliff!!  You provide the fun!

Post WOD
Foam roll for 5 minutes.