Competition WoD #3 for August 10th, 2013

Group: 3 in 3
Light KBS
Jumping Jacks
In-place lunge

Strength: Warm-up lifts

WoD: For time: World Wide WoD #3

15 Cleans (155/95) a) 115/80 b) 95/65 c) <= 65 30 T2B a) KTE b) High Knees c) Toes to KB 30 Box Jumps (24”/20”) a/b) 20/16 c) <= 16 15 C2B a) Pull-ups b) Banded c) Ring Rows 30 DUs a/b) 90 Singles c) 30 Singles 15 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd 30 Burpees (jump on plate) 15 OH Stationary Lunge Steps (45/25) a) 35/20 b) 25/15 c) <= 15 MOB: Roll Posterior Chain / Lacrosse Glutes

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