Today’s WOD, yet again, is based on a few movements that have a moderate-to-high possibility of appearing in one of the two final weeks of the Open Competition. Sure they might manifest with barbells instead of dumbbells or kettlebells… but nonetheless, as movements- they MIGHT show up. As customary over the past 3 weeks- today’s intent is to Grease the Groove for these movements and NOT to hit it hard and suffer excess fatigue or soreness before the Thursday Event. Move through reps at an even pace, get some rest between rounds/movements, and get the blood and joints moving to… “grease the groove” if these exercises come up for Thursday.
|Hannah nailing numerous Toes to Bar last week.|
Wednesday’s WOD: 7, 9, 10am and again at 5pm. 6pm Strength/Mobility Class. 7pm OnRamp class
Three rounds, 45 seconds ON/15 seconds OFF, for max reps of:
Sumo Deadlift High-pull 35/25kg
Dumbbell Thrusters 30/20 pound
Strict Pull Ups
Rest exactly 1 minute between rounds
Post scaling and level of effort you pushed it (in %) to chalkboard.