WOD:

1) 7 minute Up Ladder:

3 Overhead Squats

Start at one of the following weights, 165/115, 185/135, 225/155, 265/175, 295/195. Barbell it taken from the floor. Reps must be done Unbroken otherwise they don’t count. Men make 10lb jumps after each sets, ladies 5lbs. This is a repeat from 2013 Regionals just with an additional, higher optional starting weight.

2) 20 minute AMRAP:

25/20 Calorie Row

50 Wall Balls 20/14

25/20 Calorie Row

50 Toes-to-bar

25/20 Calorie Row

50 Power Snatch 75/55

25/20 Calorie Row

50 Handstand Push-ups

25/20 Calorie Row

50 Bar Facing Burpees

Rest as needed.

3) AQAP:

1500m-1000m-500m Assault Bike

5-3-1 Legless Rope Climbs 15ft

Rest as needed.

4) Strict Muscle-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

5) GHD Sit-ups: 3 sets of 25

Rest 90-120 seconds between sets.

6) 4 sets of:

A) Single Arm Dumbbell Row – 8/side

B) Dumbbell Skull Crushers – 12 Reps

Rest 90-120 seconds between supersets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE