DOORS OPEN AT 8 am
Partner Throwdown
Skills Test Divisions:
Division 1- RX Men and Masters men
Division 2- All woman and Jr's
1 point per sod
8 min to find OHS weight
2 min MAX CAL Row(ea partner must hit 5 cals)
2 min MAX Burpees (each partner must hit 5 burpees)
WOD 2
Partner Throwdown
Skills Test Divisions:
Division 1- RX Men and Masters men
Division 2- All woman and Jr's
1 point per sod
8 min to find OHS weight
2 min MAX CAL Row(ea partner must hit 5 cals)
2 min MAX Burpees (each partner must hit 5 burpees)
WOD 1
GI Fran
42 Thrusters
21 GI Janes
30 Thruster
15 GI Janes
18 Thrusters
9 GI- Janes
Time Cap- 12 min(1 sec will be added for every rep that is not completed)
Standards:
-Weights: 45% of your OHS weight (weights will round up)
Burpee pullups- Jr's & Masters - pullup bar closer to elbow
RX Division- bar cloers to the wrist
WOD 2
Hook & Ladder
5 min ladder
2-4-6-8-10-12-14-16....etc
Box Jump Overs 20/24"
Deadlift
JR- 80#
RX- 185/103#
Masters- 155/83#
partner A- 2 Box Jump overs
partner B- 2 Deadlift
Partner A- 4 DL
Partner B- 4 Box Jumps over
etc
3 comments:
Great Day A-Nation, I had a blast hanging out with all of you!
My legs are still yelling at me!!!
Awesome day! It was nice to hit a PR during the 1RM OHS~!
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