3030 Erie Blvd E, Syracuse, NY 13224

WOD – 129.3 –

WOD – 129.3 –

January 16, 2016

Team Up and Warm Up


In Teams of Three, complete the following work

From 0:00 to 12:00 Minutes

-Each teammate is to establish their heaviest 1 Rep Ground to Overhead

-Teammates must share one barbell (unless there are coed teams which will be allowed to use different bars)

-Any clean and jerk style is permitted as well as any snatch

From 12:00 to 22:00 Minutes

-10 Minute AMRAP

-5 Push-Ups - 10 Air Squats - 15 Box Jumps (24/20)

-Only one teammate can work at a time and the order of teammates working cannot change

From 22:00 to 27:00 Minutes

-Team burpees where all athletes can work at the same time


Scoring - Add up each teammates heaviest lift plus the total reps completed in the 10 minute AMRAP plus the total burpees completed by the entire team for 1 big score.  No, coed teams are not at a disadvantage because our girls are way strong!


Scores from Friday