FRIDAY NIGHT LIGHTS

WOD #1
30-20-10
Sync Toes to Bar
Sync Thrusters
Rest 1:00
Max 3 Rep Thruster
RX: 125/85
Intermediate: 105/75
Scaled: 95/65 and toes above hips

WOD #2

WOD #3 "THE CHIPPER"

RX:
50 worm squats
50 sync power snatches 96/65
50 sync burpees over worm
25 Chest to bar pull ups/25 Bar muscle ups)
*(Athlete 1 works, Athlete 2 hangs, Athlete 3 rests)

SCALED: 30 worm squats
30 sync power snatches 85/55
30 sync burpees over worm
30 sync ring rows (2 Athletes working, 1 Athlete rests)

INTERMEDIATE:
40 worm squats
40 sync burpees over worm
40 pull ups (Athlete 1 works, Athlete 2 hangs, Athlete 3 rests)

WOD # FINALE

FINALE:
RX:
60 cal bike
Then...2 rounds
15 sync power cleans 145/105
15 sync box jump overs 30/24
Then...
25 worm thrusters

INTERMEDIATE:
50/39 cal bike
Then... 2 rounds
15 sync power cleans 125/95
15 sync box jump overs (no stepping) 24/20
Then...
20 worm thrusters

SCALED:
45/36 cal bike
Then... 2 rounds
15 sync power cleans 105/85
15 box jump overs OR step overs 24/20
Then...
15 worm thrusters