Warm Up:
2 Rounds
Row 200m
5 Inch Worm with Push Up
10 Knee To Elbow
10 Jump Squats
Skill:
Competition Time
1 x (record scores on white board)
How Long Can you Dead hang From a Pull Up Bar??
How Long can you hold solid Plank position??
2x
10 Heavy Sumo DL (DB or KB)
15 Back Ext (slow squeeze your glutes)
WOD
Max Reps in timed increments
2 Min Push Press (95/65#)
Rest 1 Min
2 Min Power Clean and Jerks (95/65#)
Rest 1 Min
2 Min Burpees
Rest 1 Min
2 Min Push Press
Rest 1 Min
2 Min Power Clean and Jerks
Rest 1 Min
2 Min Burpees
