WU: 800 m jog
Outside all leg mobility @25m
Shuffle, butt kicks, toy soldiers, over couch, broad jumps, squats, backward jog
Set racks for Waves of WOD. RX, Masters, Scaled
Review standards for each division
Non WOD athletes stay warm on rowers, foam rollers or Jump rope. Be ready to go…
WOD #3 Everyday Warrior
10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack
RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat
The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.
Score: Weight of the heaviest successful attempt.