A) Coaches Choice Warm-up
B) EMOM For 24 Min Do:
Min 1 – Ring Dip x10 + Toes To Bar x5
Min 2 – Double Under x30 sec max
Min 3 – V-up x15
Min 4 – Weighted Box Step Over x8
Comp Class:
A) 20 Calorie Assault Bike/30 Calorie Airdyne
2 Rounds:
10 Push-Ups
50 Ft Bear Crawl
10 Air Squats
50 Ft Crab Walk
10 Burpees
50 Ft Seal Walk
B) 3×3 Deficit Snatch Grip Deadlift
3×3 Full Snatch
C) 2011 Open WOD 2
15 Min AMRAP
9 Deadlifts (155/100)
12 Push-Ups
15 Box Jumps(24″/20″)
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