Warmup
3 times through for Games/2 times through for Regional and Open
1 minute static plank hold
30 second lateral plank left side
30 second lateral plank right side
There will be a running clock. For each time that you come down, including transitions, there is a 5 burpee penalty at the end. max penalty assessed is 30 burpees.
Strength
1.Low Bar Back Squat
5-5-5
2.Overhead squats
2-2-1-1
WOD
One time through
1 mile Run
40 pullups
30 Alternating Pistols
20 Alternating Single arm dumbbell snatches
10 Bar Muscle-ups
Games (100/75)
Regional (85/55)
Open (70/45)