Warm Up: – 25 lateral plate burpees (sc 12-15)
25 jumping pullups
200m run
Skills: – Lunges / OH lunges
WOD: – For Time:
40 OH plate lunges @ 45/25 (sc: 25/10)
3 rounds of:
Bridge sprint
7 standing long jumps
125 SU (sc: 75-95)
Competition Teams:
Warm Up: – Load a bar to 75/45 & perform:
1 min of SDHP
1 min of front squat (2 sec pause in bottom)
1 min of hang cleans
Then; 800m run
Skills: – 10 min Bar MU practice
5 min DU practice
* During the 15 min skill practice, all athletes
must complete a 1 min max calorie row *
WOD: – AMRAP 15 – WOD # 2
REST AMAN
Test # 3 – Sled pull
REST AMAN
300m partner shuttle runs for time
