Warm-up
15 OHS
10 Squat Clean & Jerks
5 Strict Pull Ups
1 Rope Climb
*Add weight & repeat
Mobilize T-spine, Lats, Chest
Worldโs Great Stretch
Warm Up Pull Ups & OHS
WOD 1
64 pull-ups
8 overhead squats, 205 / 135 lb
Regional- Team Version
49 pull-ups
7 overhead squats, 185 / 115 lb
Open- 155,105
WOD 2
15 Squat Clean and Jerks (135,95)
5 Rope Climbs
12 Squat Clean and Jerks
4 Rope Climbs
9 Squat Clean and Jerks
3 Rope Climbs