Competition Day!
WOD #1
“Regional Nate”
10 Rounds
4 Muscle Ups, ring or bar
7 HSPU
12 KB Swings (55,35)
**20min time cap, add 1 sec for every extra rep
**Scale 4MU = 8PU+8PU
**Rx+ = Strict Ring, Strict HSPU, (70,55)
4 Muscle Ups, ring or bar
7 HSPU
12 KB Swings (55,35)
**20min time cap, add 1 sec for every extra rep
**Scale 4MU = 8PU+8PU
**Rx+ = Strict Ring, Strict HSPU, (70,55)
–At 30min Begin WOD #2–
WOD#2
“2015 Region Event 5”
3 Rounds
400m Run
40 Sit Ups
7 Deadlifts (275,195)
**16min time cap, add 1 sec for every extra rep
**Rx+ GHD, (405,275)
400m Run
40 Sit Ups
7 Deadlifts (275,195)
**16min time cap, add 1 sec for every extra rep
**Rx+ GHD, (405,275)
$ Out
4min Tabata Russian Twist