Group WOD:
"Helen On A Boat"
3 Rounds For Time:
500m Row
21 KBS (16/24kg)
12 Pull-Ups
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Competition WOD:
A. Back Squat:
10-1-5-1-10
Rest 2-3 minutes between sets.
Warm-up as needed. Singles are HEAVY. Other sets are tough.
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B. Build to a heavy weighted single ring dip.
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Scaling options:
1 - decrease band widths to be your "heavy" single
2 - weighted box dip, put a DB or plate in your lap
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C. For Time:
30 Burpee Box Jumps (20/24")
20 alternating heavy DB Snatch (50/70#)
10 Ground to Overhead (135/185#)
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