![]() Strength: 23:00 EMOM Jerk Min 1 - 4 Reps @ 75 Min 2 - Rest Min 3 - 3 Reps @ 80 Min 4 - Rest Min 5 – 2 reps @ 85 Min 6 - Rest Min 7 – 1 Reps @ 90 Rest Metcon 1: 3:00 AMRAP of: Axle Bar Clean 15 reps at 85/55 15 reps at 105/75 AMRAP at 155/135 Rest 5:00 Metcon 2: BEACH BRAWL WOD #1 Teams of 3 10:00 AMRAP Increasing Ladder of: Wall Balls(20/14) 10-20-30-40-50-60-70, etc Axle Bar Snatch/Clean 5-10-15-20-25-30-35, etc Ring Muscle Ups (Burpee Pull Ups) 2-4-6-8-10-12-14, etc Male athletes will Snatch and Female athletes will Clean with the same bar Elite weight will be 105# Rec & Masters will be 75# Any time of Snatch or Clean is permited. Rec athletes will do Burpee Pull ups for Muscle Ups and Masters athletes have a choice of Ring or Bar Muscle Ups or 2x number of Burpee C2B Pull ups Strength Class: Bench Press 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 85% 2 Reps 4:00 – 7:59 @ 90% 1 Rep 8:00 – 12:00 @ 95% Bent over Row complex 8-8-8-8-8
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