WARMUP
911 TRIBUTE 20-30min
RX
For time:
2001-m run or row
11 shoulder presses (85/115 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
SCORE: TOTAL TIME
LEVEL 2
For time: 2001-m run or row 11 shoulder presses (65/95 lb) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11 front squats 11 squat cleans 11 push jerks 11 back squats 11 deadlifts 2001-m run or row – If athletes begin the WOD with a row, they finish with a run and vice versa.
SCORE: TOTAL TIME
LEVEL 3
For time: 1000-m run or row 11 shoulder presses (35/55 lb) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11 front squats 11 squat cleans 11 push jerks 11 back squats 11 deadlifts 1000-m run or row – If athletes begin the WOD with a row, they finish with a run and vice versa.
Core_
on a 3:00 clock
1:00 weighted situps
1:00 vups
1:00 setups
use db held at shoulders