Competition (Saturday, 01/14/17)

 In Competition

2017 OPEN PREP

A. 4B Weightlifting Class

B. Movement Prep
2 Rounds:
10 Child’s Pose Rotation (Each Side)
10 Plate Dead Bug (Each Side)
10 Plate Goblet Squat + Press

C. Metcon
Partner WOD
30 Min AMRAP:
300 Cal Row
200 Sit Up
100 Plate Goblet Lunge (45/25)
50 Wall Ball (20/14) (10’/9′)

D. Metcon
14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps

E. Strength Accessory
4 Rounds
10 DB Bench Press
10 Barbell Bicep Curls
10 Table Tops

*On curls, the focus is keep your elbows below your shoulder and not letting them move backwards
15 box jumps, 24-inch

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