WODs 1&2 (beginning @ 10:00):
-rest 4 minutes-
For total working time.
During the WOD 1 4 minute rest interval complete…
Notes: This time begins immediately when the first 400m Run is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 20:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 30:00):
4 rounds for time of:
30 Pushups (hand release)
*When finished, rest the remainder of the 10 minutes.
WODs 5&6 (beginning @ 40:00):
In 10 minutes complete (using alternating sets):
WOD 5: 3 X Max Effort Front Squats @ 185/115#
WOD 6: 3 X Max Effort Pullups
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.
WOD 7 (beginning @ 50:00):
10 minute AMRAP of:
15 Push Press 115/75#
Post Times/Scores to Competitors Blog