Purpose: TEAM

Essentials:
A.
GGT WOD #4 scaled
Teams of 3 (ALL male or ALL Female)

For Time:
Single Under x 100 reps
Alternating Dumbbell Snatch x 75
Single Under x 75 reps
Alternating Dumbbell Snatch x 60
Single Under x 50 reps
Alternating Dumbbell Snatch x 45
Single Unders x 25 reps
*15min Time Cap
*1 person working at a time, switch when needed

B.
Mobility
Thread the Needle x 1min per side
Table top Hip Lift x 10 reps
Twisted Cross x 1min per side
Table top Hip Lift x 10 reps
Puppy dog x 1min per side
Table top Hip Lift x 10 reps

Fitness/Performance:
A.
GGT WOD #4 scaled
Teams of 3 (ALL male or ALL Female)
For Time:
Double Under x 100 reps
Alternating Dumbbell Snatch x 75 50/35
Double Under x 75 reps
Alternating Dumbbell Snatch x 60 50/35
Double Under x 50 reps
Alternating Dumbbell Snatch x 45 50/35
Double Unders x 25 reps
*15min Time Cap
*1 person working at a time, switch when needed

GGT WOD #4 RX
Teams of 3 (ALL male or ALL Female)
For Time:
Double Under x 200 reps
Alternating Dumbbell Squat Snatch x 75 50/35
Double Under x 150 reps
Alternating Dumbbell Squat Snatch x 60 50/35
Double Under x 125 reps
Alternating Dumbbell Squat Snatch x 45 50/35
Double Unders x 100 reps
*15min Time Cap
*1 person working at a time, switch when needed

B.
Mobility
Thread the Needle x 1min per side
Table top Hip Lift x 10 reps
Twisted Cross x 1min per side
Table top Hip Lift x 10 reps
Puppy dog x 1min per side
Table top Hip Lift x 10 reps