REGIONAL PREP
A. Correctives
Kneeling Box Stretch
90sec total
Goblet Squats
15
HK KB Press
15/side
B. Gymnastics + Warmup
4 Rounds:
Min1: 10 C2B Pull-ups
Min2: 10 HSPUs
Min3: 10 Pistols
C. Strength / Skill Thruster
5×3
*Building to a moderately heavy triple
D. Partner WOD:
5 Rounds for time of:
A: 12 Cal Row
B: 12 Cal Row
A: 12 Thrusters (95, 65)
B: 12 Thrusters (95, 65)
Rx+ (115, 80)
*20min cap
E. Conditioning
6 Rounds:
Min 1: 15sec ME Air Bike
Min 2: 12 Burpees
OPEN PREP
A. Correctives
Kneeling Box Stretch
90sec total
Goblet Squats
15
HK KB Press
15/side
B. Strength / Skill Thruster
5×3
*Building to a moderately heavy triple
C. Partner WOD:
5 Rounds for time of:
A: 12 Cal Row
B: 12 Cal Row
A: 12 Thrusters (95, 65)
B: 12 Thrusters (95, 65)
Rx+ (115, 80)
*20min cap
Chris Hall says
A done
B done
C 205
D 11:20 with Nae Nae
C done
Worked out at East
Karlie says
A done
B done except took a break after I fell on box coming off rig 3rd rd. skipped last set of pistols.
C. 85#
D. 13:58
E. Done burpees in 30-34 sec each time
Sarah and I did 10 sets alternating of 10 unbroken t2b