Team of 4
each team will complete 4 x 4:00 AMRAP with 1:00 transition
Score is the total reps for all stations
station one: python squats- all 4 team members must work together
Teams will need to lift the worm to the shoulder and squat together. Team will be required to switch shoulders with the worm every 10 reps.
station two: farmer carry and assault bike- 2 team members per exercise KB 53/35#
Two team members will carry a KB in each hand for 25'. Each section of 25' counts for one rep.
Two team members will bike for calories.
Teammates can switch tasks only once during the 4:00.
station three: sandbag over the bar- 2 team members work together while 2 rest
Two team members work together to lift a Rogue marshmallow sandbag over a racked barbell. One team member lifts the sandbag over the barbell while the other team member waits to lift it and throw it back. Each lift over the bar counts as a rep. Team members can switch out at any point.
station four: barbell synchronized push press- 2 team members work together while 2 rest 95/65#
Two team members must synchronize the barbell push press so that the lockout is together. Each synchronized push press counts as one rep- not two! Team members can switch out at any point.
WOD (total of 10:00- stagger starts so everyone can use a bike)
4 sets of 30 sec assault bike cals + 60 sec farmer carry 72/53 53/35
3 sets of 60 sec assault bike cals + 60 sec farmer carry
1 set of 60 sec assault bike for cals
*record total number of calories
10 hang power cleans 135/95 115/75 95/65
6 box jumps 24/20"
16/14 assault bike calories