YAY! The crew is all back together! Did you like the WOD's that you did last Wednesday and Friday? Well guess what? Those are WOD's 1 and 2 for the competition this weekend!
3 Rounds (10 minute time cap)
10 OH Squat (95/65)
20 Pull Ups
30 Box Jumps (30/24)
6 Minute AMRAP
6 Shoulder to Overhead (115/75)
Let us know by Wednesday if you plan to do scaled or RX. Remember, only RX competitors have the opportunity to make it to the final WOD! The final WOD will be a team WOD and it will be announced on Saturday!
Warm Up (done as a group - Coach will show you each of these stretches):
20 "Light foot" mountain climbers
1 minute on each leg or arm for each of the following (8 minutes total):
Single Leg Flexion
DU's - see how many you can get in a row in 5 minutes. If you aren't able to do them, have a coach watch you and they can help you!
One person is moving at a time. You will complete this one like leap frog. Person A starts with an exercise, the second they are done, person B starts and completes the next one. Round 2, person B will do the first exercise and person A will do the second one… so on and so on.
5 Rounds for Time
6 Deadlift 315/225 (225/155)
5 C2B Pull ups (Pull ups for scaled)
5 Power Cleans 225/155 (155/95)
4 Thrusters 155/115 (95/65)
4 Muscle Ups (Pull ups for scaled)