Southern Oregon WOD For Good

100m Car Push *ea. Partner pushes car for time. WOD must be done at some point before WOD 3.

60 Pull-ups (scaled: jumping pull-ups) 400m Sandbag Carry, each partner will carry 200m then switch (scaled M: 80# scaled W: 60# RX M: 100# RX W: 80#) 200 Double Unders (scaled: 200 singles) *Partner who is not doing the sandbag will be doing single arm DB farmer’s carry (50/35) same weight for scaled and Rx’d 10' Time Cap 1' Rest/Transition to WOD 2 6' to 3 x Front Squats (Team will have 6' for each athlete to build to a max 3 rep front squat, squats will come from the rack. Score will be a combination of both athletes lifts.)

3 Rep max front squat in 6 minutes.

6 Rounds 5 x Ground to Overhead (Scaled 95/65 Rx 155/115) 200m Run Partner 1 finishes and entire round and then partner two goes.

50/40 x Calorie Row 40 x Deadlifts (Scaled 155/115 RX 185/135) 30 x Toes to Bar (Scaled: hanging knee ups, knees must come above the hips) 20 x Burpee Box Jump Overs (Scaled: 24"/20" step ups optional Rx: 24"/20" no step ups) 30 x Toes to Bar 40 x Deadlifts 50/40 x Calorie Row Partners can split the work however you choose.

21-15-9 KB Snatches (Rx’d) KB Swings (Scaled) (53/35) 2 Sled Pulls while partner holds KB OH *KB must be overhead for partner to pull sled