Competition (03/12/16)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds of:
200m Run
10 Wall Balls (30, 20)
2 Rope Climbs (14′)

B. Strength
Front Squat
3-3-3-3
*Make 5-10 lb jumps to build to 85%+

C. Metcon
10-9-8-7-6-5-4-3-2-1
Box Jumps (24, 20)
Goblet Squat (53, 35)
HRPUs
*12min cap

D. Conditioning
4 Rounds of:
200m Farmers Carry (53, 35)
200m Run

OPEN PREP

A. Gymnastics + Warmup
3 Rounds of:
200m Run
10 Wall Balls (30, 20)
2 Rope Climbs (14′)

B. Strength
Front Squat
3-3-3-3
*Make 5-10 lb jumps to build to 85%+

C. Metcon
10-9-8-7-6-5-4-3-2-1
Box Jumps (24, 20)
Goblet Squat (53, 35)
HRPUs
*12min cap

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