Competitor's Training for Saturday, April 13th @ 10am

1) Dynamic Warm-up
(On your own)

10:10-10:25am
2) Warm-up WOD
*5 rounds:
5 dead hang pullups
5 handstand pushups
*not for time. Try to do as many unbroken as possible. Scale up with a dumbbell or paralletes.

10:30-10:45am
3) Lift
Find a 1 RM Clean & Jerk
*groups of 2 or 3 on the platforms

10:50-11:05am
4) WOD

"Helen"
3 rounds for time:
Run 400m
21 KB swings (55/35)
12 Pullups
* 15 min cap

11:10-11:20am
5) Skill Work (optional)
Do some rope climbs

DAILY TRAINING

WOD

5 rounds x 30 seconds work/30 seconds recovery for reps:

Ring Dips

Toes to Bar

Burpees

Core

2 x 1 minute weighted planks (45)(25)