* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE.

** Graze CSA. Check out it HERE.

WOD:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) 15 minute AMRAP:

250m Row

20 Abmat Sit-ups

15 Dumbbell Hang Power Cleans 35/25

3) Knee Hold: Accumulate 2 minutes

Keep track of total time and attempts to complete. Do this hang from a bar or rings.

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

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