Essentials
A.
Teams of 3
Granite Games throwDown WOD 3 scaled
For Time :
Synchronized Knee Raises x 40 reps
Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20
Synchronized BoxOvers x 40 reps 24/20
Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20
Synchronized Knee Raises x 40 reps
15min Cap

Rest 5 min

Granite Games ThrowDown WOD 4 scaled
3 Rounds Each team member
Row x250/200 meters
Thruster x 15 reps 75/55
10 min cap

Mobility
3 sets
Lying banded Wall Squat x 2 min
Foam Roll Quad x 2 min per side

Fitness
A.
Teams of 3
Granite Games throwDown WOD 3
For Time :
Synchronized Toes to Bar x 40 reps
Synchronized Dumbbell Hang Clean and Jerk x 40 reps 50/35
Synchronized Box Jump Overs x 40 reps 24/20
Synchronized Dumbbell Hang Clean and Jerk x 40 reps 50/35
Synchronized Toes to Bar x 40 reps
15min Cap

Rest 5 min

Granite Games ThrowDown WOD 4
3 Rounds Each team member
Row x 300/250 meters
Thruster x 15 reps 95/65
10 min cap

Mobility
3 sets
Lying banded Wall Squat x 2 min
Foam Roll Quad x 2 min per side