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ACF WOD – 09.13.16 “Teamwork makes the Dream work”

ACF WOD – 09.13.16 “Teamwork makes the Dream work”

1) Complete for time with a partner:

2 rounds each:

  • 21 Calorie Row
  • 21 Deadlifts (115#/80#)

2 rounds each:

  • 15 Calorie Row
  • 15 Front Squats (115#/80#)

2 rounds each:

  • 9 Calorie Row
  • 9 Thrusters (115#/80#)

* DETAILS:  Partner 1 will start on the row, partner 2 will start on the barbell.  Partners will switch once both are done at their respective stations.  If partner 2 finishes the deadlifts first, they must static hold at the top position.  Same goes for the Front Squat in the rack position and the Thruster at the top of the press.  The barbell will never be resting on the ground unless partners are switching stations.  If the barbell does rest on the ground, rowing must stop.

**FITNESS UNLOADED**

1)  AMRAP 15 min:

  • 20 abmat Sit-ups
  • 15 Plyometric Box Jumps
  • 30 meter Sled Push (15m down/back)

SCALED:

1)  AMRAP 12:

  • 12-15 Sit-ups (Band assisted if needed)
  • 10 lateral Box Step-overs
  • 1 minute Airdyne

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