Sprint Wod This workout is for the competition! If you can’t make it in today you’re welcome to make up the workout some other time. This workout needs to be judged i.e reps counted and movement standards met!

Wod 6-9-12-9-6 Bar Facing Burpee Thruster 105/75 , Masters(50+) 85/55, Super Masters(65+) 65/40

Post Wod 1 Rep Max Pick another lift that you’d like to do for the competition

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A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco


For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest


10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press