Warm-up
30 Wallballs
20 Toes to Bar
10 Back Walk Overs
Strength
Spend 20 minutes working up to a 1RM High Bar Back Squat
WOD 1
Lando Competition Floater
With a partner
3 Minute AMRAP 2/1 Stone over Shoulder, 93# Stone 1 Rope Climb, 15′
*This is assuming 1 guy/1girl. If it is 2 guys grab a heavier stone and do 1 and
WOD 2
500m row
20 Overhead Squats
Rest 3 minutes
500m Row
30 GHD Sit-ups
Rest 3 minutes
500m Row
200m Farmer’s Carry
Games (135,95)
Regional (115,80)
Open (105,75)
Same weights for farmers
Games (135 = 45’s+15’s + bar,95 = 35”s+5”S + bar)
Regional (115 = 25”sx2 + bar, 85 = 35”s + bar)
Open (105 = 45’s+bar,75 = 25’s +5’s+bar)