Capital Affiliate League Week 3!!!

WOD 1 “Burpee to Snatch”

AMRAP in 6 mins Squat Snatch 115/75 pounds

WOD 1 will feature 4 athletes with only 1 athlete working at a time.  Athletes must perform 3 burpees over bar prior to executing a snatch.  The max number of snatch reps an athlete may perform is 3.  Athletes may squat snatch or perform a power snatch to overhead squat.  After the execution of 3 or less snatches athletes must rotate by tagging their next teammate.  The minimum work required is one deadlift per athlete and athletes must maintain their team order throughout the WOD.  Final score is the total number of snatches completed.


WOD 2 “Partner Ladder”

WOD 2 is a partner ladder that will feature 2 pairs of 2 athletes.  Pair A will go up the ladder, tag Pair B, who will then go down the ladder.  Team time stops once Pair B completes the ladder and crosses the finish line.  Movements in the ladder are as follows:

75 Overhead Squats 75/55 pounds

75 Abmat Sit Ups

75 Box Jumps 24/20