Competition (01/02/16)

REGIONAL PREP

A. Gymnastics + Warmup
3 Rounds of:
20 Cal Row
15 C2B
20 HSPU
*Focus on unbroken sets

B. Weightlifting
Snatch + Hang Snatch + 2 OHS
15min to build to a heavy complex

C. Metcon
“4B Gone Bad”
3 Rounds, 1min per station:
Wall Balls (20/10′, 14/9′)
RKBS (53, 35)
Box Jumps (24, 20)
Push Press (75, 55)
Row (Cal)
Rest
*Score is total reps

D. Conditioning
15min EMOM:
100ft Sled Drag (115, 90)
OPEN PREP

A. Gymnastics + Warmup
3 Rounds of:
10 Cal Row
10 C2B
15 HSPU
*Focus on unbroken sets

B. Metcon
“4B Gone Bad”
3 Rounds, 1min per station:
Wall Balls (20/10′, 14/9′)
RKBS (53, 35)
Box Jumps (24, 20)
Push Press (75, 55)
Row (Cal)
Rest
*Score is total reps