REGISTRATION IS LIVE! FIND A PARTNER. YOU DO NOT WANT TO MISS THIS!
WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Push Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: 40 Ft. O.H. Walk (Clean Grip @ 80% 1RM Jerk)
LIFT:
EMOM 10
3 Snatch
(Rest the remainder of the minute)
Men: Work from (45-85% 1RM)
Women: Work from (45-85% 1RM)
*Progressively add weight accordingly based on comfort level.
WOD:
“13.5”
3 Rounds (4 Min. Cap)
15 Thrusters (100/65) (75/55) (65/45) (55/35)
15 C2B Pull Ups
*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
**If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
***If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.
YOU WILL WANT TO QUIT. DON’T!
POST WOD:
Mobilize & Stretch