WOD
343 Competitors:
Complete FS and Extra, replace conditioning with 1 mile run.
Strength
Front Squat: Find 7 rep max – first 2 reps have 1 sec. pause at bottom
Conditioning
For total reps
AMRAP 3:
10 Cal Airbike
10 Deadlifts (135/95 | R+185/125)
Rest 3 min
AMRAP 3:
12 Cal Airbike
8 Deadlifts (185/125 | R+225/155)
Rest 3 min
AMRAP 3:
14 Cal Airbike
6 Deadlifts (225/155 | R+275/185)
Rest 3 min
AMRAP 3:
16 Cal Airbike
4 Deadlifts (275/185 | R+ 315/205)
*Scale DL weight so escalating weights are doable. Final weight should not be over 75%
Extra
Strength
5 supersets
5 Rope pullups + 5 toes to rope (switch top hand each set)
10 diamond pushups (hands make diamond shape on ground)
20 emtpy bar Z-Press
Snatch Push Press + OHS: 5 sets of 3+1 working to best set
Skill
4 sets – 50 ft. HS walk
*every 10 ft. Stop for 2 sec count and continue
Midline – After
4 min. tabata — Hollow rocks