Group Warm-up
Bergener Power Clean
Strength
Warm up lifts
Daily WoD
REGIONALS WOD
#1: 10’ To Complete:
104 Wall Balls (10/9) (20/14) a) 14/12 b) 12/10
52 Pull-ups a)Light Bands b) Heavier bands c) Ring Rows
If you’re not finished with the wall balls/pull-ups by the 10 minute mark, note your progress and move to WoD #2. If you finish #1, you can start on WoD #2 as soon as you want.
#2: 4 RFT (10’ Cap)
28 Air Squats Comp) Alternating Pistols
15 Power Cleans (75/55) a) 65/45 b) 55/35 Comp) 95/65 Regionals) 115/80
Score =Total Reps from both WoDs. 20′ total time.
Mobility
2’ each leg Screaming Pigeons / Lax Glutes / Roll Posterior and IT Bands