Competition (04/02/16)

 In Daily WODs

REGIONAL PREP

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

B. Weightlifting
10min EMOM:
Hang Power Clean + 2 Power Clean
*Across. Drop and reset each rep. Score is lowest weight used in any round.

C. Strength
Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%

D. Metcon
Annie
50-40-30-20-10:
DUs
Sit-ups
*10min cap”

E. Accessory
4 Rounds:
18 GHD Sit-ups
8 Glute Ham Raises

 

OPEN PREP

A. Weightlifting
10min EMOM:
Hang Power Clean + 2 Power Clean
*Across. Drop and reset each rep. Score is lowest weight used in any round.

B. Strength
Deadlift
5 @ 65%
5 @ 75%
5+ @ 85% 

C. Metcon
Annie
50-40-30-20-10:
DUs
Sit-ups
*10min cap”

 

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