If any of you would like to sponsor the 2018 Regional Team. Please let us know. These kids have worked hard but they are just that kids. Any help would be greatly appreciated. Thank you!
WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 12
Min. 1: 2 Rope Climbs
Min. 2: 10 KBS (53/44) (44/26)
Min. 3: 20 Weighted Hollow Rocks
LIFT:
Deadlift
5 @ 65%
3 x 5 @ 70%
WOD:
“ENGINE 18.1”
For Time: (7 Min. Cap)
50 G2O (75/55) (65/45)
50 Cal. Assault Bike
FIT
SKILL:
3 Rounds (At a walking pace)
15 Banded Lat Pull Down
15 V-Ups
Max Effort Hang From Pull Up Bar
LIFT:
4 Sets
8e Sinlge Leg RDL
8 Paused Back Extension (2 Sec.)
WOD:
5 Rounds
10 DB Snatch (50/35) (45/30)
10 Cal. Assault Bike
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