Now offering Beginner, Intermediate, Masters, and Advanced Divisions. This competition is for everyone. Registration is live. Sign up HERE today!
WARM UP:
400 M. Row or Run
3 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 LBS
10 Push Press
5 Push Jerk + 5 Split Jerk
SKILL:
EMOM 6
ODD: 10 Weighted Push Ups
EVEN: 45 Sec. Weighted Plank
LIFT:
2 Rounds
Push Press
R1: 5 @ 65%, R2: 3 @ 75%
Push Jerk
R1: 3 @ 70%, R2: 2 @ 80%
Split Jerk
R1: 2 @ 75%, R2: 1 @ 85%
WOD:
“50/50/5”
For time:
50 OHS (75/55) (65/45) (45/35)
50 Sit Ups
5 Rope Climbs
50 S2O
50 Sit Ups
5 Rope Climbs
*Sub. Rope Climbs for 10 Rope Pull Ups accordingly.
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