Sunday WOD 141228

Part I: 10 Min AMRAP NFT

Extension of Warm-up (Partner Up)

3 Rep Challenging Manmaker

Rest 30 Sec

5 Dumbell Snatches R & L

Rest 30 Sec

10 Sec Freestanding Handstand Hold

Part II:  20 Min Team(3) Workout

3 x 2 Min AMRAPs

Partner 1:  Suicides (Length of Gym)

Partner 2:  Rests

Partner 3: G2O AMRAP (See Below)

At Minutes 2 & 4 Partners Rotate

At Minute 6 Everyone Rests 1 Minute

Process is Repeated 2x

Part III:   Stretch

BIG DOGS 

(Looking to Compete at Rx Level)

You're doing Manmakers w/ a challenging set of dumbells (35/25 Minimum) 

PACK 

(The Majority, Looking to Build Basic Strength)

You're doing Plate Burpees to Overhead 45/25

PUPS 

(Fresh out of On-Ramp, Looking to Build Foundational Movements)

You're doing Strict Burpees, w/ Perfect Push-ups Every Rep

SOLO  (Recovering From An Injury, Or Just Starting)

You're modifying burpees, and substituting A.D. for running if necessary.