WOD 30 November 2013

In mixed-gender teams of four, complete:

[Females working one at a time, Males working as a human rack]

40 Back squats (50kg)
30 Pull-ups
20 Push Press (50kg)
40 Front squats (30kg)
30 Pull-ups
20 Push Press (30kg)
40 Overhead squats (20kg)
30 Pull-ups
20 Push Press (20kg)

[Males working one at a time, females working as a human rack]

40 Back squats (60kg)
30 Pull-ups
20 Push Press (60kg)
40 Front squats (40kg)
30 Pull-ups
20 Push Press (40kg)
40 Overhead squats (30kg)
30 Pull-ups
20 Push Press (30kg)

Barbell doesn’t not touch the ground during the WOD.

At the call of "3-2-1 … Go!" the first woman may reach down, place the barbell on her back and begin the set of back squats. From this point on, the barbell may not touch the ground until the women are finished with their portion of the workout. The women may switch who is working, and the men may hold the weight in the air while the switch occurs. The men can only touch the bar when it is stable in one of three positions: the hang, the front rack or racked on the back. There is no minimum or maximum number of repetitions that any athlete can perform.

When the women complete their set of 20 Push Pressed as 20kg, they can now put the barbell down and switch to serving a human rack for the males on their team.

(If there are not enough women to work this out, less experienced men can either use the female weight OR the team can all work at the males weight. Really it will be two sets of people who are willing to work with the same weight.)