Part A Warm up
Coaches choice
Part B
AMRAP In 30 Min Of:
10 Overhead DB Walking Lunge, R (35/25)
10 Overhead DB Walking Lunge, L
20 Sit-ups
20 Ball Slams (20/15)
50 Double Unders
50 Mt. Climbers (2 for 1)
COMP CLASS
Warm-up- Coaches Choice
Skill: 4 Sets
5 Weighted Strict Pull Up @ 70% of 1RM from Last week
5 5-Second Ring Dip Negative
Rest 2 Minutes
WOD:
Minute 0:00-4:00 Complete
15 Pull-Ups
50 Double Unders
10 Hang Squat Snatch (95/65)
Minute 4:00-8:00 Complete
15 Pull-Ups
50 Double Unders
10 Hang Squat Snatch (115/80)
Minute 8:00-12:00 Complete
15 Pull-Ups
50 Double Unders
10 Hang Squat Snatch (135/95)
Etc.
*Your goal is to get to the 12 minute mark, plan weight accordingly to increase weight every time.
