Regional WOD 5

girls sync rack

Warm-up
2 rounds of
500 row
50 dubs
20 shoulder taps
10/7 strict toes to bar

10 minutes mobilizing your overhead position

Warm up the movements for the WOD

Regional WOD 5 – 20 minute hard cap
100 Double Unders
50 Handstand Push-ups
40 Toes to Bar
30 Shoulder to Overhead (165,100)
90ft front Rack Walking Lunge (165,100)

Games – with and axle
Regional – as written
Open – scale as necessary

Rest and Mobilize for 15 minutes

5x400m sprint- Record all splits