12-27-14

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

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