MARCH 21, 2017

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Today we will be testing two of the SAF competition workouts. You will have the option to do the RX or intermediate movements/weights. If you are registered to do the competition or plan on doing it, do the workouts in whatever category you are competing in.

 

WOD A:

As many rounds and reps in 10 minutes:

RX
10 Chest to Bar Pull Ups
10 Alternating Dumbbell Snatches 75/45#
10 Burpee Box Jump Overs 24/20″

Intermediate
10 Pull Ups
10 Alternating Dumbbell Ground to Overhead 55/35#
10 Box Jump Overs 24/20″

*Perform the workout in teams of 2. Each partner must complete at least one rep of each movement in each round.

 

REST:

10 minutes

 

WOD B:

Complete the following for time:

RX
200 Double Unders
100 Wall Balls 20/14#
80 Kettlebell Swings 70/53#
60 Toes to Bar
40 Thrusters 135/95#
20 Strict Handstand Push Ups

Intermediate
200 Single Unders
100 Wall Balls 14/10#
80 Kettlebell Swings 53/35#
60 Knee Raises
40 Thrusters 95/65#
20 Hand Release Push Ups

*There is a 15 minute time cap to the workout. Perform this workout in teams of 2. Each partner must complete one rep of each movement.[/fusion_text][/fullwidth]