WORKOUT OF THE DAY, MAY 3RD 2016

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

 

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