WHEN: Saturday, May 11th from 8:30-10a. Social at 10:30a
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHAT: Bring a potluck item and beverage of your choice
HOW: We’ll put the sign up sheet on the front desk! Please RSVP with your potluck item by Wednesday, May 1st so we can make teams and you can coordinate team uniforms!

WOD 1
AMRAP 12
8 Push Press (75/55)
10 Burpee Step Overs (24/20)
Max Cal Row

The workout starts with one person on the rower, one person ready to do push press (no re-dip) and burpee step overs (no jumping up or down), and one person resting. At “GO”, partner one will start rowing for calories, as partner two does a round of 8 push press and 10 burpee step overs. Once partner two completes their final step over, they’ll move to the rower, partner one will now rest, and the partner three (who was resting) will now complete 8 push press and 10 burpee step overs. Once partner three completes their lasts step over, partner they will move to the rower, partner two will rest, and partner one will do push press and burpee step overs. Continue the cycle, keeping track of completed rounds of the push press/burpee step over combo. At the end of the 12 minutes you’ll have two scores, rounds and max calories. Please note, one person must use the 75# barbell, and one person must do the step overs at 24 inches.

WOD 2
50 Synchronized Knee Ups – at top
50 Front Squats – one person hangs 75/55
50 Synchronized GTOH (at top) 45/25 plate
**one person runs 5 shuttles**

Yes, you read that right, SYNCHRONIZED! First, at all times one person will be doing shuttle runs. Down + Back = 1 shuttle, and you must complete FIVE before rotating to the next person. At “GO” one person does a shuttle runs while two people will start synchronized knee raises from the rig. Once the five shuttles are complete, the runner will switch one person out to go do their shuttles, and then two people can continue to work on the knee raises. Once the knee raises are complete, one person will move to the front squats, and one person will do a static hang from the bar. You cannot start doing front squats until someone is hanging. If the person hanging drops, they must switch with and do front squats. Again, there is always someone doing shuttles, keep switching during the entirety of the workout. Once the front squats are complete, teams will have plates for ground to overhead, that they must sync overhead. Once the overheads are complete, get your time. One person must use the 75# bar and the 45# plate.

WOD 3
Clean ladder
55/85/115/135/165/185

Teams have :90 for all three athletes to attempt 1 clean, and adjust weight for the next lift. At the next :90 mark they may attempt the next load, and continue for until the ladder is complete. Your score is total weight (add partner 1, 2 and 3’s heaviest weight) You will be using a 35 pound bar.