Durability
Kneeling Palloff Press – 20 reps per side x 2 sets
Skill/Strength
30 Sec AirBike Sprint For Max Calories
WOD
3 Round
2 Min AMRAP – AirBike (1 Cal = 1 Point)
2 Min AMRAP – Farmers Carry (53/35) Rx+ 70/53 (1 Length = 5 Points)
2 Min AMRAP – Ring Rows (1 Rep = 1 Point)
2 Min AMRAP – Wide Grip AbMat Push-Ups (1 Rep = 1 Point)
2 Min AMRAP – Rest – Rest as much as possible
Scores from Friday & Competitors Programming for Saturday below – Reminder, Comp Class is cancelled today so feel free to complete this work on your own during Open Gym, which ends at 2pm
Comp Class WOD
A – Every 90 Seconds x 8 Rounds
2 Snatch Deadlift + 2 Power Snatch – drop the bar after each rep – the snatch deadlift here is not a dynamic movement – simply hit the positions from ground to hip as you would for a snatch – No misses, heavy as possible – attempt to use 5# more per minute than you used on Test Day of this cycle
B – 7 Rds for Time
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead (135/95)
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