50 calories Row
-Hip and hamstring mobility supported in a band – work splits
-Overhead band mobility.
2. Back Squat
Every 3 Minutes until you can no longer complete:
15/12 Calorie Row
15 Chest to Bar Pull-ups – can sub something if you are beat up from the C2B in the open WOD
5 Squat Clean Thrusters
*Each interval add 1 calorie/rep to the workout. If you get less than 3 rounds you did not scale enough. If you complete 10 you should have either scaled up or you are just a beast.
Regional-10 C2Bs, (135,95)
Open- 10 C2Bs (115,80), 12/8 cals, 3 sq cl thrusters
Masters – 8 C2B (95/65); 12/8 cals, 3 sq cl thrusters