Warm-Up:
Group Dynamic
Then… Shoulder Mobility
WOD:
I. For Time:
25 Squat Clean (95/65)
15 Muscle Ups
20 Handstand Pushups
25 Squat Clean (95/65)
Scaling options for all ability levels will be provided for by your coach.
Competitors:
Part 1: 5 Sets:
Bench Press – Bodyweight – As Many Repetitions As Possible
Rest 20 Seconds
Pull-Ups – Chin Over The Bar – As Many Repetitions As Possible
Rest 5 Minutes Between Sets
Rest 2 Hours
Part 2:
Run 800 m Time Trial
Rest 2 Hours
Part 3 :
Hit The WOD
* Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.