Competition (12/30/15)

 In Competition


Today is meant to mimic doing an Open WOD, followed by some extra work after. We’re used to completing gymnastics, weightlifting and strength before a metcon. Today we need to be fully warm first and ready to perform in a metcon. Spend at least 30min warming up for the metcon. Complete 5-10min of monostructural work to get sweaty, mobilize, then complete WOD specific warmup and practice reps. Complete at least 2 rounds of 5, 5, 5 to get heartrate up a few minutes before starting metcon.

A. Metcon
4 Rounds
15 T2B
15 STOH (115, 75)
15 Front Squat (115, 75)
60sec rest after each round
*Rx+ (135, 95)
*20min cap

B. Conditioning
Air Bike
*2min rest between efforts
*Score is Max Cal

C. Accessory
4 Rounds NFT:
15 GHD Sit-ups
15 Back Extensions

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