Saturday 4-20

Team WOD!

In teams of 4, with 2 Males and 2 Females, and only 2 team members working at a time, complete the following for time:

Performance

2400m relay run
Squat Clean 8,000lbs
80 Box Jumps, 24″/20″ box
Shoulder to Overhead 8,000lbs
80 Box Jumps, 24″/20″ box
Squat Clean 8,000lbs
2400m relay run

Fitness

1600m relay run
Squat Clean 6,000lbs
80 Box Jumps, 24″/20″ box
Shoulder to Overhead 6,000lbs
80 Box Jumps, 24″/20″ box
Squat Clean 6,000lbs
1600m relay run

Any two team members may be working at the same time, you do not have to rest and work in set pairs.

For the run, two team members run while the other two rest. A total of 2400m/1600m, split in any way between the four team members, must be completed. Each team member must complete at least 400m.

For the Squat Cleans, and Shoulder to Overhead each team may use only 2 barbells, one for men and one for women. Weights can be adjusted during the WOD as needed, but a total of 8,000/6,000lbs must be lifted twice for the cleans and once for the shoulder to overhead. Each team member must lift at least 800lbs per 8,000lbs or 600lbs per 6,000lbs

Box jumps are divided among the team members as necessary. Each team member must complete at least one rep of the box jumps.

e.g. for the run and squat cleans:

Team = M1, M2, F1, F2
M1 and M2 begin the run. They complete 400m, then stop and F1 and F2 begin running and complete 400m. 1600m have been run.

When the team moves on to the squat cleans, M1 and F2 begin lifting. Once they rest, if their teammates need to add or remove weight, they may do so. It may be easiest to just set a single weight on each barbell (one for men and one for women) that each teammate can complete, but that is up to each team.

This may look complicated, but it’s really not…so just show up and have fun!