0930 WoD: ROM discussed at 0940 a
1st Heat goes at 0950
WoD 1 Heat 1: 6 minutes to find max Ground to Overhead.
Notes: You get 3 attempts maximum, 1 every 2 minutes. If you fail on all 3 attempts, your score is 0. Bar must be empty at the start of the WoD. Once you put a load on, it cannot be lessened. It is OK and recommended that you have your plates around your station before hand, just keep things safe.
Score = Load
5 minute change for Heat 2
WoD 2: 8 Minute AMRAP Ascending Ladder by 3 at a time:
3 Burpee to Bumper Plate,
3 C2B Scaled) 3 Pull-ups (x2 if using a light band)
6 Burpee to Bumper Plate,
6 C2B Scaled 3 Pull-ups
9 and 9, 12 and 12
Score = Total Reps
MOB: Roll Posterior / Lats
10:30a ROM Discussed at 10:40
First heat goes at 10:50a
WoD 3: 12’ AMRAP
50/45 cal Row a/b) 40/36 cal Row
40 T2B a/b) High Knees
30/25cal AAB a/b) 20/16cal AAB
20 Power Snatches (115/80) a/b) 75/55
10 Muscle Ups (any kind) a/b) Pulls-ups
Score = Total Reps
MOB: Roll Quads / Posterior Chain; Lax Shoulders