Hey all, we are looking to clean out all cubbies and competitor racking before the showdown. We are also going to use this opportunity to do some housekeeping. If you leave anything here overnight, please take it home before Friday and you can bring it back on Monday to some fresh and clean cubbies. Anything left on Friday will make its way to lost and found for the next week or two and then to goodwill. Thank you!!!!!
Warm-up
20 calorie row
75 Double Unders
15 BB Back Squats
– BB quad Rolling
– Thoracic Rolling with
finish with
10 OHS
10 Hang Squat Snatches
Wind & Skill
1 Min Max Calories on Rower Bike
30s rest 1 Min Max Handstand Walk
30s Rest
Strength
Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
WOD Credit- Comp Train
WOD (15 minute cap)
“Jimmy Garrapolo”
90 Double Unders
9 Hang Squat Snatches
9 Bar Muscle Ups
70 Double Unders
7 Hang Squat Snatches
7 Bar Muscle Ups
50 Double Unders
5 Hang Squat Snatches
5 Bar Muscle Ups
ADV- 135, 95, Bar Muscle Ups
Rx- 115, 75 Chest to Bar Pull Ups x 2 / 5 Bar Muscle ups at the end