Wednesday - WOD 206 - The Motivator

Group Warm up
Line warm up

5x 80 meter repeats (ever 30 seconds)

Empty bar warm up

Strength (After the WOD)
Clean Grip Deadlift
3-3-3-3-3
Try to increase the weight each seet

Pistols or single leg alternating touch downs
5x10

The Motivator

Completion for Time

9 Minute AMRAP with Penalties/Motivators:

Shoulder to Overhead

Front Rack Lunges | Front Squats

Penalties: Double/Single Unders and Burpees

Movement Details - Men

Level III (3)

9 Min AMRAP of:

Shoulder to Overhead at 115 lbs

Penalty: 20 Double Unders

Front Rack Lunges at 115 lbs

Penalty:5 Burpees

Repeat until time expires...

Level II (2)

9 Min AMRAP of:

Shoulder to Overhead at 95 lbs

Penalty: 20 Single Unders

Front Rack Lunges at 95 lbs

Penalty: 5 Burpees

Repeat until time expires...

Level I (1)

9 Min AMRAP of:

Shoulder to Overhead at 65 lbs

Penalty: 20 Single Unders

Front Squats at 65 lbs

Penalty: 5 Burpees

Repeat until time expires...

Movement Details - Women

Level III (3)

9 Min AMRAP of:

Shoulder to Overhead at 85 lbs

Penalty: 20 Double Unders

Front Rack Lunges at 85 lbs

Penalty: 5 Burpees

Repeat until time expires...

Level II (2)

9 Min AMRAP of:

Shoulder to Overhead at 65 lbs

Penalty: 20 Single Unders

Front Rack Lunges at 65 lbs

Penalty: 5 Burpees

Repeat until time expires...

Level I (1)

9 Min AMRAP of:

Shoulder to Overhead at 35 lbs

Penalty: 20 Single Unders

Front Squats at 35 lbs

Penalty: 5 Burpees

Repeat until time expires...