Everyone did awesome at the Fall Classic! We had a winners in at least 4 different classes!
WOD
Strength
3 Position Snatch Pull + Snatch from floor + 4 sec pause in the OHS (1+1+1): In 5 sets, find a max for the complex, drop 15% and complete 2 sets there.
Conditioning
For Time:
800m run
12 GTO (135/85)
600m run
8 GTO (155/105)
400m run
6 GTO (175/115)
Extra
Front Squat: 60/3, 70/3, 75/3, 80/3, 83/3*3 sets
12 min. EMOM of the following cycle on rings
– 1 Perfect kip
– 1 kip + pull rings to rib cage
– 1 MU w/ 2 sec hold in bottom of dip (don’t finish dip)
– 1 MU w/ 2 sec hold at top of dip