5/20/14 WOD


Regionals 2014 Shirts are available for preorder. All sizes available, even kids sizes. Orders need to be placed by the end of the week.


A. EMOM for 12 min

Odd-1 Hang Power Clean@60% of 1RM

– add 10# every other minute until you max.

Even- 8 Burpees

B. For Time:

Run 400m (3 laps)

10 TGU-35/26

15 Bodyblasters-(Burpee,pull-up, knees to elbow)

20 Box Jump on and over-30/24

25 Thrusters-95/65


A. Back Squat- 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100%- rest as needed.

B. Front Squat-1×5@65%, 1×4@75%, 1×4@80%, 1×4@85%- rest as needed.

C. For Time:

45 Pull-ups

30 Push Press-95/65

30 Split Jumps

30 C2B Pull-ups

30 Push Press-95/65

30 Split Jumps

10 Bar Muscle-ups

Posted on: May 19, 2014admin

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