Skill work: 15 min. Monkey bars and rope climbs
WOD
THE COMPLEX TEST (see scale at end of page)
http://www.movethebar.org/pages/the-complex
EVENT 6
Deadlift
-MEN 10 reps @1.5 times BW in 90 seconds
-WOMEN 10 reps @100% BW in 90 seconds
REST as needed
EVENT 8
15 Yard Shuttle Run
Three marker cones are placed along a line each five yards apart. The athlete straddles the middle line and puts one hand down in a three-point stance. The athlete can start by going either to the right or left direction.
-At the initiation of the athlete, they turn and run five yards to the one side and grabs a 25-pound weight. They then turn and run 10 yards to the opposite line, dropping one weight on the line and picking up another 25 pound weight – this travel sequence is repeated (30 yards total). The athlete finally turns and finishes by running back through the start point.
Men Weight: 25lb
Volume: 30yrd
Time: 0:08
Women Weight: 20lb
Volume: 30yrd
Time: 0:10
