Durability
Overhead Squat Mobility Work – PVC Pipes Only – 5 Minutes
Skill/Strength
Warm Up
WOD
4 Stations – 3 Minutes Per Station – No Rest- 2 Rounds
Sled Rope Pull + Push (1 Length = 15 Points)
DB (50/35) (5 Reps = 15 Points)
Sandbag Holds (100/75)**
Erg Bike (1 Cal = 1 Point)
**30 Seconds = 15 Points – 60 Seconds = 30 Points – 90 Seconds = 45 Points – 2 Minutes = 60 Points – 2:30 = 80 Points – No score for 3:00 holds so that athletes can use the first 30 seconds of each round to find the bag, secure a firm grasp for the ONE attempt per 3 minute round.
No Points Earned for Hollow Rock…That one is just practice.
Scores from Friday
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