3/15/13

There will be 2 WOD’s; 13.2 Open and WOD Deviant. Feel free to participate in both WOD’s (time permitting) just make sure those that are competing have access to 13.2 equipment first.

13.2 Warm up;
5 minute run, 5 minute jump rope (DU’s or singles)
Approximately 10 minutes, work each exercise (shoulder-overhead, deadlift and box jump) start light weight and move up to Rx’d weight on last set
Mobility – approximately 10-20 reps of; candlestick rolls, tuck opens, rockers and bounce (forward jumps / backward jumps)

13.2 WOD:

10 minute AMRAP of;
5 Shoulder-overhead
10 Deadlifts
15 Box jumps

One male and one female can go at the same time.

Equipment needed – 1 45# and 1 35# Olympic bar, 35# bumper set, 15# bumper set plus 5# metal plate set, 1 24″ and 20″ box jump set and a few mats

Warm Up:

Warmy

Xfit WOD:

5 rounds for time of;
21 Wall balls (20#/14#)
15 HRPU’s
9 squats holding a plate (45#/25#)

Athlete’s can start at any one of the three exercises just rotate accordingly.

Equipment needed – all wall balls, some 45# and 25# bumpers and a few mats

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