After 1 day of competition Sean Lewis sits in 1st place overall in the 45-49 year old division while Javan Settles sits solidly in the top 5 within the 35-39 division. Both athletes have taken event wins so far with one more workout to go tomorrow. Next up will be Chelsey Grigsby and Mattias Wikstrom as they take on the invite division tomorrow evening!

Fitness – Strength – Community


WARM UP:

400 M. Run or Row

3 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

10 Push Press

5 Push Jerk + 5 Split Jerk

Then:

Mobility

SKILL:

3 Rounds (At a walking pace)

8 Weighted Deficit Box Piked HSPU

*Adjust weight and deficit accordingly to level.

5 Strict Weighted Pull Ups

8E Landmine Presses

LIFT:

EMOM 10

Front Squat + Jerk

*Work to a heavy complex.

WOD:

“MINDY”

AMRAP 15

5 Pull Ups

10 HSPU

15 KBS (70/53) (53/44) (44/35) (44/26)

*Sub. HSPU for Box Piked HSPU accordingly.

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