Workout of the Day
Regionals Day 3
Warm-up: Extended mobility
Work Capacity 1: Snatch Ladder (155-295#/105-185#)
* 20x Double under buy-in at each station
* 50 seconds to perform double-unders and as many snatches as necessary to complete a rep at that weight
Weight increases by 10# at each station
If you fail a rep, you can continue attempting it or perform additional double unders to add to your score (consult Games site for details)
Record = 295# (cleared ladder) by Aja Barto
Work Capacity 2: For time:
Three rounds of,
* 7x Deadlifts (345#/225#)
* 7x Muscle-ups
Then three rounds of,
* 21x Wall balls (20#/14#)
* 21x T2B
100m Farmer's walk (2x100#/70# DB's)
* 28x Burpee box jumps (24"/20")
100m Farmer's walk
* 3x Muscle-ups
Record time = 12:22 by Rich Froning
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