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Volunteers/Judges - A reminder to please show up around 6:45am on Saturday morning, unless you have a job that requires you to be there earlier. Please come dressed for whatever the weather might be doing!
Speed Back Squats (wk 3/3)
EMOM x 5
x 4 reps @ 70% (up a touch from last week)
Standing box Jumps
5 x 4 @ a challenging height
3 RFT (15:00 cap):
15 Calorie Row
20 KB Swings
15 PVC Pike Ups (feet on 30" box)
Performance + Competitor
25 Calorie Row
20 KB Swings (53/35)
*This should be a controlled-PUSH-pace. It will be certainly be grippy, but I think you'll surprise yourselves with this one. Try to push the row intervals. I would imagine the top times will be closer to 10:00 or less.
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