WOD:

1) Every 1:30 for ALAP:

12/8 Calories Assault Bike

1 Snatch 185/135

Increase Snatch load by 10/5 each round until failure. Scale starting weight or the size of the weight increases so that you can get through at least 10 bars.

2) “Regionals 18.5” – AQAP:

50 Handstand Push-ups

50 Toes-to-bar

50 Calorie Assault Bike

50 Dumbbell Box Step Overs 70/50 @ 24/20

50ft Right Hand Overhead Dumbbell Lunge + Left Hand at Front Rack 70/50

50ft Left Hand Overhead Dumbbell Lunge + Right Hand at Front Rack 70/50

Scale as needed.

3) “Regionals 18.6” – AQAP:

4-3-2 Rope Climbs 15ft

16-12-8 Thrusters 155/105

Rope Climbs should be done on a rope that is cut at 5′.

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