COMP WOD this morning!
Doors open at 7:15 AM, we will start at 7:30 AM! Come throw-down and have fun!

SQUAD-WOD
9 & 10 AM

Squad WOD
For Time – w/ Partner, Split Reps Any Way
100 Calorie Bike (FX: 75)
100 Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)
100 Wall Balls (20/14) (FX: 14/10)
100 Calorie Ski (FX: 75)
100 Hang Power Clean (95/65) (FX: 75/55)
100 Dumbbell Bench Press (50/35) (FX: 35/20)
*35:00 Cap

Strength
Every 1:30, 5 Rounds
1) 6 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit)
2) 2 Rope Climbs (FX: 1 OR Development) (RX+: 50/50 Legless)

Conditioning
AMRAP 12
24 Calorie Row (FX: 18)
12 Toes to Bar (FX: 9 OR Hanging Leg Raises)
24 Single Dumbbell Push Jerk (50/35) (FX: 35/20)
12 Toes to Bar (FX: 9 OR Hanging Leg Raises)

Conditioning
AMRAP 12
200m Run
10 Burpees to 6″ Target
50′ Single Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20)

Rest 6:00

AMRAP 12
200m Run
10 Goblet Box Step Ups (24/20″) (24/16) (FX: 16/12)
50 Double Unders (FX: Single Unders)
*Two Scores

Strength
Every 2:30, 6 Sets
1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch
1-2) 65-70%
3-4) 70-75%
5-6) 75-80%
*Reset b/t reps

Conditioning
For Time:
9-7-5
Bar Muscle-Ups (FX: 5-3-1 OR Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
Squat Snatch (135/95) (FX: 115/80)
*RX+: “Amanda” Compare to 3/25/24
*10:00 Cap

Strength
In 15:00
Build to 3RM Push Press
*Touch and Go

FX:
Every 2:00, 5 Sets
5 Push Press (↑)
*Touch and Go; use first 5:00 to warm-up

Conditioning
For Time:
500/400m Ski (FX: 400/300m) (2:00 Cap)
400m Run (FX: 400/300m)
500/400m Row (FX: 400/300m)
*8:00 Cap
*RX+: Sub 6:00