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4FCG-WOD Zero & WOD ONE



WODS
Friday at The Gym- Elite Only 6:30 PM
WOD Zero
0.1 As Heavy As Possible 3 minutes
Snatch
0.2 AMRAP 15 minute
20 Wallball
30 Double Under
5 Ring Muscle Up
0.3 As Heavy As Possible 3 minutes
Clean & Jerk
Saturday at the Pad 9:00 AM
WOD One- Squat/Run
1.1 AMRAP 2 Minutes
Squat
Rest/Transition 2 min- You will have 2 minutes to start the run, if you have not made it to the starting line in 2 minute you DNF the WOD
1.2 For Time
Run from start to check point/turn around, run to finish line