If you can’t compete, but still want to participate, sign up to volunteer at The Battle of the Boxes this coming Saturday. We need judges and other volunteers to help the day run smoothly. You will receive an event t-shirt, and your lunch will be provided. All help will be greatly appreciated and you will get the best seats in the house to cheer on Team Precision! Thank you Wall of Blue we can’t do it with you all!
WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Strict Pull Up’s
Then:
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
7 Rope Pull Up’s
8 BB Bent Over Row
8 DB Strict Press
10 Assisted Glute-Ham Extensions
LIFT:
Front Squats
EMOM 12
MIN. 0 – 4: 3 Front Squats
MIN. 5 – 8: 2 Front Squats
MIN. 9 – 12: 1 Front Squat
*From a RACK! Work to a heavy single.
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