2017 REGIONAL & OPEN PREP
*Competitor meet-up is in Louisville today at 10:15am. Competitors are still encouraged to meet in NA and complete programming as a group.
10min Monostructural + Mobility
*Complete the following at 80% effort once warm
10 Wall Balls
20 Wall Balls
7 Power Cleans
*Rest for at least 5min. Then start WOD.
B. Regional Events 4 & 5
104 Wall Balls (20, 14)
15 Power Cleans (115, 80)
C. Regional Event 6
40 GHD Sit-ups
7 Deadlifts (405, 275)
*16min cap. Sub 60 straight leg sit-ups if you don’t have access to GHD. Be smart on deadlifts keep load UNDER 80% of your 1RM.
5min Rest & Recovery Row
5-10min Athlete Choice Mobility