DONUTS AND DEADLIFTS

9:00-10:00am Team of 3 WOD

1) For time:

100 x Sync Air Squats (2 people working)

—starting on the next minute—

2) AMREP 9:

1 min x max cal Row

1 min x max KB Swings

1 min x max Burpees

*one person at each station, rotate each minute

*score is total reps

—rest—

3) For Time:

*one person always holding a DB (50 for all guys, 45 for mixed, 40 for all ladies)

100 x Pullups (scaled: ring rows)

200 x Double Unders (singles x 2)

300 feet x Goblet lunges @53/35 (Rx+ 70/53, scaled 35/25 or no weight)

200 x Double Unders (singles x 2)

100 x Pushups (scaled: knees)

*penalty for someone dropping DB is 10 x Sync Burpees (all 3 people)

10:00-11:00 Deadlift Events and Eating of the Donuts

Event 1: 5 min to reach max deadlift or partner deadlift

Event 2: 1 min max body weight deadlift or 75% body weight or 1 min max partner deadlift:

M/M @ 405

F/F @ 315

M/F @365