Warm Up: – 400m run
20 Mtn. climbers
20 pushups
50 SU
WOD: – Last Comp: – 7/20/13
AMRAP 2 – DU / SU
Rest 30 sec
AMRAP 2 – Situps
Rest 30 sec
AMRAP 2 – Pushups
Rest 30 sec
AMRAP 2 – Box jumps
Competitors:
Warm Up: – 8-10 min Athletes choice
Strategy: – 5 min to create team strategy
WOD #1: – 4 rounds for time (12 min cap)
200 SU
30 Box jumps @ 24/20
30 KB swings @ 70/44
30 pullups
REST 5 min
WOD # 2: – For Time (6 min cap)
400m medball walking lunges
REST 10 min
WOD # 3: – For Time (18 min cap)
“Diane”
21-15-9
Deadlifts @ 225/155
HSPU
“Fran”
21-15-9
Thrusters @ 95/65
Pullups
“Isabel”
30 snatches @ 135/95
