STRENGTH/SKILL

Everyday Warrior Week 3
The Gym WOD is the OHS Max  attempt

Only those who have registered in the Scaled division will be testing the max Back Squat

10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack

RX: Max OH Squat
Scaled: Max Back Squat

Notes:
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.


WORKOUT

Working against a partner for 2 rounds (2min rest between rounds)
Partner A) 500m Row or 400m Run
50 Double Unders (coaches will help you scale)
Partner B) 25 ab-mat Sit-Ups
Max KB Snatch (sub C&J or H2H KB Swings) 53/35

For Rx, each time the KB is set down, you loose 10 points
**H2H:  Hand to Hand.   1-arm swings.  Alternating.  Switch hands in the air.

Score is the number of KBS.

A round is finished when both partners have completed A and B

A is the pacer -the faster you get through the rows and DU, the less time you give your partner time to accumulate points.

After Partner A completes their work and tags partner B out (partner B continues working until he/she is tagged), partners switch places.  No rest here – get right to the rower as your partner will start ab-mat sit-ups as soon as they tag you.