Warm Up: – 400m run
15 burpees
15 mtn climbers
15 pushups
Skills: – Box jumps, medball situps, T2B
WOD: – Partner WOD:
With a clock set to 8 min, perform AMRAP
at each station, changing stations every 2 min.
Clock continues to run through transitions.
Box jumps – 20″
OTB medball situps @ 14/10
T2B
Burpees
REST 3 min
With a clock set to 6 min, perform AMRAP
at each station, changing stations every 90 sec.
SCORE = total reps performed.
Competition Teams:
Warm Up: – Athletes have 8 min to warm up properly
Skills: – Bar MU practice – 6 min
Pistol practice – 6 min
Strength: – OHS – Every 2 min for 10 min , complete AMRAP
of M: 135/115 F: 95/75
WODs: – Each team has 3 WODS to complete. Time
caps are in place and all teams will receive
a 3 min rest period between WODS.
Team #1 – Max calorie row in 10 min.
Each partner must complete at least
2 min on the rower
Team #2 – Sled pull (10 min time cap)
Partners must complete
800m @ 95/75
Team #3 – AMRAP 10 “SnatchUP”
3 Snatch @ 95/65
3 Box jumps @ 30/24
