WOD NOTES
Competition Day!
WOD #1
“Top Gun”
20 Thrusters (135/95 lbs)
20 Sumo Deadlift High Pulls (135/95 lbs)
20 Push Jerks (135/95 lbs)
20 Overhead Squats (135/95 lbs)
20 Front Squats (135/95 lbs)
**EMOM 4 Burpees
**16min time cap
20 Sumo Deadlift High Pulls (135/95 lbs)
20 Push Jerks (135/95 lbs)
20 Overhead Squats (135/95 lbs)
20 Front Squats (135/95 lbs)
**EMOM 4 Burpees
**16min time cap
–At 20min start WOD #2–
WOD #2
“Wingman”
3 Rounds
21 Wall Balls (20,14,14,12)
14 T2B
7 HSPU
21 Wall Balls (20,14,14,12)
14 T2B
7 HSPU
–At 30min start WOD #3–
WOD #3
In 15min Complete:
60/40 Pull Ups
**Everytime you drop complete a 200m run
**Modify to 60/60 VERY difficult ring rows
60/40 Pull Ups
**Everytime you drop complete a 200m run
**Modify to 60/60 VERY difficult ring rows
–45min total time cap–