EXPECT A FULL RE-CAP FROM THIS WEEKEND TOMORROW!! UNTIL THEN THANK YOU ALL FOR YOUR SUPPORT SATURDAY NIGHT!!
Crystal and Mike 1st Place C.A.L. Saturday Night Light Co-Ed Team Competition!
WARM UP:
500 M. Row
2 Rounds
10 Pass Throughs (Over)
10 OHS
10 Good Mornings
10 Pass Throughs (Under)
10 Scorpions
SKILL:
3×3 Weighted Ring Dips
*Go as heavy as possible
LIFT:
Front Squat
5×2 @ 90%
WOD:
A lot of people wanted to do this. So here you go!
“CASH IN & BUY OUT”
Teams of 2:
17 Min. CAP
1000 M. Row
*Partner must hold the front rack position 135/85, 95/65, 75/55, 65/45
Then:
10 Alternating Rounds of:
10 KBS (70/53) (53/35) (44/26) (35/18)
10 Box Jumps (24) (20)
*Partner must hold the ring support position while other partner works.
Then:
1000 M. Row
*Partner must hold the front rack position 135/85, 95/65, 75/55, 65/45
**Reps and Row only count while partner is holding the rack or support position.
Then:
3 Min. AMRAP
Max Effort Hang Snatch (135/85) (95/65) (75/55) (65/45)
FOR THOSE WITHOUT A PARTNER:
17 Min. Cap
500 M. Row
Then:
5 Rounds
10 KBS
10 Box Jump
Then:
500 M. Row
Then:
3 Min. AMRAP
Hang Snatch
*Same rules and weight apply.
POST WOD:
Shoulder Mobility
