Saturday
9AM – WOD & Comp
10AM – WOD
WOD
In teams of 3, with only one person working at a time, complete:
225 Burpee Over the Box (24/20)
1200 Meter Med Ball Relay Run (20/12)
300 Push-Ups
1200 Meter Med Ball Relay Run
450 Squats
1200 Meter Med Ball Relay Run
COMP
1) Three sets for quality:
10 Box Jumps (Regionals Standards)
10 Toes to Bar
10 Alternating Pistols
2) Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest exactly 5 minutes, and then…
3) Complete rounds of 12, 9 and 6 reps for time of:
Overhead Squat (155/105 lbs)
Chest-to-Bar Pull-Ups
Rest exactly 5 minutes, and then…|
4) Four rounds for time of:
10 Deadlifts (225/145 lbs)
20 Wall Ball Shots (20/14 12′ target)
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Portions 1-4 should be treated as sprint sets. Imagine the pace needed to take top 30 in a Open event and try to get yourself to that place for each of these short couplets.