Competition (01/08/16)

 In Competition

REGIONAL PREP & OPEN PREP

Today’s focus is executing the Open WOD at high performance, and then a bit of conditioning afterward.

A. Warm-up
1000m Row
-then-
Athlete Choice Mobility

B. Accessory / Correctives
Monster Walks
2×10/side

Shoulder Sweeps
15/side

HK Bottoms Up KB Press
15/side 

C. WOD Prep
General movement prep for AMRAP
(T2B, DL, & Snatch)
-then-
Build to a moderately heavy C&J single
-then-
2 Rounds of:
5 T2B
5 DL
3 Snatches
*Intended to get heartrate up. Rest 4-5min to get heartrate back down and execute.

D. Metcon
15.1 & 15.1a
Min 0-9:
9min AMRAP of:
15 T2B
10 Deadlifts (115, 75)
5 Snatches (115, 75)
Min 9-15:
6min to Establish a heavy
C&J

E. Conditioning
Air Bike
5miles
*75% ME

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