WOD
Barbell & Accessory
A) Back Squat 3×5 @ 68% of 1 Rep Max
B) Double or Triple Under Attempts, 5×10
C) Mobility, 5x2mins
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Foundations
5 RFT
20 OH Lunges, 45/25# | 35/15#
10 Burpees to plate
5 Atomic Sit ups, 45/25# | 35/15#
20 OH Lunges, 45/25# | 35/15#
10 Burpees to plate
5 Atomic Sit ups, 45/25# | 35/15#
Conditioning
AMRAP 15
Accumulate 1 minute Overhead Hold, 135/95 | 115/80
Max Effort Unbroken T2B
Competition – “2016 Regionals WOD 6”
For time (16 cap)
Row 1000m
100′ HSW
10 Overhead Squat, 225/155 | 135/95
50 Burpee box jump overs (first 40 over 12″ box, last 10 over 24″ box)
5 Overhead Squat, 225/155 | 135/95
*Kicker (do all some or none; the clock begins the same second you finish the WOD)
AMRAP 3
Hang Squat Cleans, 95/65# | Masters (50+), 75/55#