August 29th WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A1: Front Squat (8x4@72-75%)
@20X1; no rest
L1:A2: Banded Monster Walks (4x 50')
rest 3-4 mins before returning to A1
L1:B: Metcon (Time)
For time
800m run
70 air squats
60 burpees
50 pull ups

17 min time cap
Level 1 Rx+
L1+:A: Front Squat + Jerk (4+4x5@80% jerk)
*Weight based of jerk
rest 4 min between sets
L1+:B: Metcon (Time)
3 rounds for time
10 front squats 135/95
10 Kbs 53/35
10 c2b pull ups
F3:A: Back Squat (5x6)
@33X1; advanced; back squats@20X1; 5x8; build to a heavy 8
F3:B: Metcon (AMRAP - Reps)
24 min amrap
400m ski/run
20-50 sit ups
10-30 Kbs 35/18 advanced 53/35
10-30 gb squats
Sol Endurance
SE:A: CS Iron Scap (Weight)
SE:B: Metcon (AMRAP - Reps)
30 min Emom

Min 1- 7-15 strict pull ups
Min 2-run 200m-300m(street)
Min 3- rest;

Advanced athletes; no rest
SE:C: Metcon (Time)
For time
Ski 3000m

***every 2 min get off and perform 8 burpees



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