Warm-up (No Measure)
General Warm-Up:
Complete 3 Rounds:
Hollow Body Hold 15sec.
Rest 15 sec
Superman Hold 15sec
Rest 15 sec
Bottom Squat Hold 15sec
Rest 15 sec
Hang From Bar 15sec
Specific Warm-Up:
After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after completion and prior to the start of the WOD.
Dial Movement:
6 Cal Bike
6 Hang Power Clean (empty bar)
6 Wall-Ball (2 smaller than normally used ball)
-Rest/Adjust Weight-
Gain Speed:
4 Cal Bike
4 Hang Power Clean (~75% WOD weight)
4 Wall-Ball (1 smaller than normally used ball)
-Rest/Adjust Weight-
Game Speed:
2 Cal Bike
2 Hang Power Clean (WOD weight)
2 Wall-Ball (WOD weight)
Strict Toes-To-Bar (5-5-5-5-5)
Metcon (Time)
For Time:
21-15-9
Hang Power Clean
Wall-Ball
Cal Bike