Based On 2017 Masters / Teens Qualifier Event 4:
WOD:
2 Rounds For Time Of:
10 Deadlifts 255/175 RX+ 315/225
20 HSPU RX+ 4″/3″ Deficit
30 Goblet Squats 24/16kg RX+ 32/24kg
Core Development:
1 minute high plank hold
30 butterfly ab-mat sit-ups
1 minute low plank hold
1 minute hollow body hold
CFHSV Running and Endurance
In relay teams of 3 – 5…
AMRAP 4:00
50m Sled Drag
–rest 1:00–
AMRAP 5:00
100m Sprint
–rest 1:00–
AMRAP 6:00
100m Sled Drag
–rest 1:00–
AMRAP 7:00
50m Sprint
Even in black and white I see Blue!
John Blue putting in work! Nice job dude 🙂
14:58 RX+
12:04 rx+
7:58 RX*
1:00pm Driveway:
A: E2MOM, for 5rds
5 StrictPress + 5 PushJerk + 5 SplitJerk
95-105-115-115-125
B: E2MOM, for 5rds (all tng)
3 Deadlift + 3 PowerClean + 1 PushJerk
135-155-175-195-215
C: E2:30OM, for 5rds
10 Deadlifts unbroken @295#
D: E5MOM, for 4rds
5 KangSqts @135
120′ BB clean-grip ovh walks @135#
20 BB Push-ups
400m run
That is a lot of work
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