Comp WoDs for June 28th, 2014

0930 WoD: ROM discussed at 0930 a

1st Heat goes at 0940

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 10:30

First heat goes at 10:40a

WoD 3: 18’ AMRAP

6 Squat Clean (115/80) Scaled (95/65)
9 Push Press (115/80) Scaled (95/65)
12 Box Jumps (24/20)

Score = Total Reps

5 Minutes to Change Heats

MOB: Roll Quads / Posterior Chain; Lax Shoulders

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