REGIONAL & OPEN PREP
A. Gymnastics
5 Rounds of:
8 Cal Row
5 Deficit HSPUs (6″, 8″)
30sec L-Sit (parallettes)
B. Weightlifting
12min to find a 1RM Hang Clean
C. Strength
5×10 Back Rack Walking Lunge
D. Metcon
10 rounds for time:
6 ring Push-ups
6 Thrusters, (95.65)
* 15 min cap
E. 10min Rest & Recovery Row
Karlie says
A. Used abmat and plates. Still trying to get used to this standard. Getting more comfortable. L sits started to fade quickly.
B. 120# hang squat clean
C. 2×10 at 85#
D. Class WOD 9:57 RX and 3 reps at 95# push press PR