Warm-up (15 minutes)
10 single leg deadlifts on each leg with a kb. crossing over the body
20 ring rows-overhand grip
10 single leg deadlifts on each leg with a kb. crossing over the body
20 Scap push-ups
-spend 5 minutes rolling the traps with a barbell
Oly/Strength
EMOM10
2 Touch-and-Go Power Cleans – straight sets
Games Heavyweights- (don’t take this personally) 255,175 -scale up if you fell confident you can hit all 10 rounds
Games Light Weights-225,155
Regional- 205,135
Open- 175,115
WOD 1 (10 minute cap)
20 Burpee Box Jumps ( Full Stand )
40 Ring Dips
20 Burpee Box Jumps
40 Alternating Pistols
20 Burpee Box Jumps
rest 7 minutes
WOD 2 (10 minute cap)
For time:
150 Double Unders
50 Calories on the Rower