WOD:
#Masters Qualifier WOD 1 (10 min Cap)
21 – 15 – 9
Calorie Row
Thrusters (95/65lbs) **UnLoaded (Non Barbell Option) is Wall Balls
STRENGTH: (15 Min)
Front Squats – Work up to a “Heavy” 10 Rep Front Squat from the rack
**UnLoaded Strength Option is 4rds:
10 KB Front Squats
:30 Sec Plank Hold
Rest 1min between each round
CASHOUT:
12-10-8-6-4-2 Ring Dips
24-20-16-12-8-4 Grasshoppers (R/L=1)
COMPETITORS:
1. Snatch
EMOM x 10 – 1 Snatch
2. Back Squat
3×10
3. Gymnastics Stamina
Ring Muscle-Ups – 3 sets of 60% of your best set
4. Conditioning
21 – 15 – 9:
Calorie Row
Thrusters 95,65
5. Gymnastics Conditioning
With a 20/14# weight vest…
5 Rounds NOT for time:
1 Legless Rope Climb
10 Strict Ring Dips
Directly into…
5 Rounds NOT for time:
1 Max Deficit HSPU
10 Strict CTB PU