MYSTERY MAN
WARM-UP:
2 Rounds of 10 Each w/barbell
Deadlift / Hang Clean / Front Squat / S2OH
Dynamic Stretch
STRENGTH:
Snatch Warm-up
Snatch Panda Pull
(3)5
Squat Snatch
(2)6
WOD: GLORY
5 min. AMRAP
Complete as many reps as possible in 5 min.
Wallwalks. (15 minimum)
Wallball 20/14 (20 minimum)
You must complete the minimum required for each movement, after which you can stick with the easiest movement until time expires.
WOD: AGE GROUP SEMIFINAL 23.2
5 min AMRAP
Complete as many reps as possible in 5 min.
Thrusters
Muscle-ups
Athletes, you MUST complete a minimum number (varied by division) of thrusters and muscle-ups. If this number is not achieved for one movement, any reps over the minimum of the other movement will not count.
Weights and Minimums
Age 35 to 49 135/95 15 Reps Thruster / 15 Reps Ring Muscle-up
Age 50 to 59 135/95 15 Reps Thruster / 10 Reps Ring Muscle-up
Age 60+ Men 105 15 Reps Thruster / 10 reps Ring Muscle -up
Age 60+ Women 75. 15 Reps Thruster / 15 C2B Pull-ups
Scale the Muscle-ups with your best pull-up movement.
ICING:
KOT – Reverse Step-ups 20 Reps each leg.
Your 1% in 2 min.
Deadhang for 90 sec.