SATURDAY WORKOUT

Good luck to the CFH crew heading down to the Garage Games in Topeka! Do us proud!!

WORKOUT:
In Teams Of 3, WORKING JUST ONE PERSON AT A TIME Complete The Following THREE Workouts... SEE SPECIFIC WOD INSTRUCTIONS BELOW...

WOD 1:
"Elizabeth-ish"
Power Cleans (135#/95#)(70-80% 1RM, if not Rx'd)
Ring Dips OR Hand Release Push Ups
21-15-9
(Minimum Workload: 1 Full Round Of Cleans & Dips/Push Ups)

WOD 2:
"Isabel"
30 Snatches (135#/95#)(70-75% 1RM, if not Rx'd)
(Minimum Workload: 10 Snatches)

WOD 3:
"Karen"
150 Wall Ball Shots (20#/14#)
(Minimum Workload: 50 Shots)

* 20 Minute Cutoff To Finish All Three WODs For Each Team *

Here's how we will perform this workout...
In teams of three you will decide who will complete what part or parts of these WODs... The catch is that there is a minimum workload that a person must do before another person in the group can take over...

Here's an example...
Partner 1 starts off "Elizabeth-ish" by doing 21 Power Cleans, then 21 Dips which is the minimum workload listed to start off that workout... Partner 1 then tags Partner 2 who moves onto "Isabel" and does 10 snatches of the 30 total for the WOD... Then Partner 3 is tagged and does 50 Wall Ball shots... Then they repeat this pattern starting back at Elizabeth, but this time whatever partner is up performs 15 Power Cleans and 15 Dips since round 1 has already been completed & so on until all the reps for all three WODs have been completed...

Hope this makes sense!

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