Main Class:
In teams of 3 find a 7RM in 14 minutes of:
7 Rep Max Back Squat
* Alternate as needed for each person to establish a max set of 7 reps. One rack/bar per team. Start with empty bar.
In teams of 2 complete AMRAP in 10-12 Minutes of:
250m Row
Max Reps Burpee Pull-ups
* Alternate row with your partner. Outdo your partner on burpee pull-ups. Complete same number of Row/BPU rounds per teammate (10-12 min. to allow for last rower to complete 250m)
Optional Checkout WOD:
For time:
1 Mile Run
Advanced RX Class:
Strength WOD:
5-5-5
Back Squat
Conditioning WOD:
For time:
5 Power Snatch (155#/105#)
5 Burpee Muscle-ups
4 Power Snatch
4 Burpee Muscle-ups
3 Power Snatch
3 Burpee Muscle-ups
2 Power Snatch
2 Burpee Muscle-ups
1 Power Snatch
1 Burpee Muscle-up
* Jump to rings. Sub 1 Burpee Pull-up to BMU
Optional Checkout WOD:
Skill Work: Handstand Walk Practice
For time:
1 Mile Run
Results
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View this photo
Saturday’s Team Fun:
Regionals are over! Watch archived coverage from Regional Week 4