8.3.16

IN HOUSE COMPETITION WOD CLARIFICATIONS: We've had a few good questions so I just wanted to clarify for any of you trying to strategiiiiiize. For WOD 1- the clean can be anyway (squat, power, hang). Clean and jerk and thrusters will be awarded the same point value, however, if you thruster the bar must contact the ground between reps (aka "cluster"). The jerk portion will technically be a shoulder to overhead anyway (strict, push press, split or push jerk). WOD 2- one rower per team for the 2000m row! WOD 3-once you complete the 600m team run and double unders, only one person can work at a time on the bar movements. 

Individual warm-up
300m row
10 PVC good mornings
10 lunges w/rotation
10 PVC dislocates
10 PVC pass throughs

Group warm-up
5 lunge to hamstring stretch
5 inchworm walk outs
:45 plank hold
:45 superman hold
5 downward dog to cobra transitions

A.Strength
Every minute on the minute for 15 minutes (5 sets):
Minutes 1: Weighted or strict pull-ups x 3-5 reps
*Scale appropriately with negatives or challenging ring row
Minuets 2: Dips x 5-10 reps
Minutes 3: Hollow hold/rock x :30 seconds

B.Conditioning
10 min AMRAP
25 double unders
15 wall balls 20/14
10 toes to bar
200m run