Warm-up
EMOM 10
Odd minutes – 30s handstand walk for distance
Even Minutes – 30 seconds of legless rope climbs – work on kip if you don’t have it down.
2013 Regional WODs
WOD #2– 7 Minute Ladder
3 Overhead Squats
Men Open W: 135, 185, 225, 255
Women Open W: 85, 125, 155, 175
Men increase by 10lbs, ladies 5lbs
2 Minutes to Rest and Transition
WOD #3– 30 Burpee Muscle-ups
7:00 Minute Time Cap
WOD #7– 4 Rounds
2 Rope Climbs
100 ft Sprint
4 Squat Cleans (225,135)
100 ft Sprint
Regional- 20 BMUPs, (195,115)
Open- 10 BMUPs, or Burpee Bar MUPs, or 30 Burpee C2B, (165,105)
Masters- 30 Burpee Chest to Bars (155,105)