Warm Up: – 400m run
25 squats
15 burpees
25ft Inch worm
Skills: – KB swings
Push Press
WOD: – 3 rounds for time:
6 S/A DB/KB Push press – R
7 DB/KB swings
6 S/A DB?KB Push press – L
7 DB/KB swings
14 pushups
200m run
Competition Teams:
Warm Up: – 800m run
100 DU/200 SU
20 burpees to 45# plate
Skills: – 8 min – Bar MU practice
8 min – Pistol practice
All Teams: Test 1 – AMRAP 1 – OHS
Repeat @ alt weight
WODs: 10 min Strategic planning/breakdown
8 min rest between WODS
Team 1: – WOD #6 : AMRAP 10
“Ascending Axles”
Team 2: – Test # 5 (practice HS until time lapses)
Team 3: – WOD #1 : “The Ghost”
