Be sure to submit your open scores if you haven’t.
If you want to redo or need to do 19.3 arrange a judge before you get to class. Todays wod is a great example of intensity over volume. The wod should be fast! Pick weights and movement subs that keep you moving very quickly.
Going heavy today. Get nice and warm. No dilly dallying.
:00-:05 Row or bike
At :05 after start the rest of the warm up
25 squats with a 1 second hold at the bottom
10 strict pull ups (or 20 ring row)
1 Minute of sitting in the bottom of squat sumo stance- chest up, eyes up, back straight, push your knees out with your elbows
Strength, Back squat- New athletes work on sets 7 and form
Experienced athletes have 35 minutes, on a running clock, to work up to their heaviest set of 3. Keep working on this, the more sets the better. 3 minutes rest max between sets
Review the deadlift at the board before the Wod, figure out your pull up
21-15-9 reps for time of:
Pull-ups (sub jumping pull ups, banded pull ups or double reps of ring rows)
Men: 225 lb.
Women: 155 lb
This wod is light-ish and fast. Pick a weight you can do at least 15 of your first 21 unbroken.