Competition (11/27/15)

REGIONAL & OPEN PREP

A. Gymnastics
3 Rounds NFT of:
20 Pistols (alt)
10 MU Pull-Thrus
*see drill at 5min mark of link above

B. Strength
Back Squat
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
3×2 @ 92%

C. Metcon
Partner WOD
12min AMRAP of:
Partner A: Completes 250m Row
Partner B: Completes AMRAP of:
10 Alt DB Snatches (50, 35)
10 Box Jump Overs (24, 20)
10 Burpees
*Partner A picks up where partner B left off. Continue rotating until end of AMRAP.
*Can use 2 DBs if guy/girl team.

D. Accessory
Glute Ham Raises
4×6-8
-ss w-
GHD Sit-ups
4×15