Competitors separate from general class today
Warm-up
Alternating Tabata
Strict Pull Ups
Air Squats
Then 10 slow reps of squat therapy for quality
Spend 5 mins mobilizing hips & overhead position
Strength
Back Squat
3-3-3-3
WOD
Double Alternating Tabata
1. Ring Muscle-ups
2. Front Squats (165,115)
Rest 4 Minutes
Double Alternating Tabta
1. Handstand Push-ups
2. Deadlifts (275,185)
Regional – For HSPUs – First 4 Rounds Strict/Last 4 Rounds Kipping
Games – For Muups and HSPUs – First 4 Rounds Strict/Last 4 Rounds Kipping
Record total reps for each exercise.