CompetitorWOD – Conditioning Buy In

Toasting Bread
Toasting Bread

Conditioning WOD is your warm up
Bike/ Ski Erg
30s work:30s Rest for 10 MInutes
Report Total Calories

Handstand to forward Roll
Can work on it from a wallclimb

Max Freestanding handstand hold

Odd- Deadlift 5 Reps @80%
Even- Push-jerk 3 Reps @80-85%

10 Minute AMRAP
10 Burpee Box Jumps
5 Toes to Bar
5 Chest to Bar Pull-ups
5 Bar Muscle-up

This is a complex on the bar. Every time you break up a set complete 3 Burpee Box Jumps on the spot

Regional- 5-4-3
Open- t2b, pull-up, c2b, or use band