Regional Competitive

Prep
Rotator’s
Seated KB Press 2X10
2X10 PVC OHS

WOD EVENT #1
In Teams of 2
Max amount of HSPU in 7 Min
Strict HSPU/Kipping HSPU
Strict will be worth 2 Pts
Kipping will be worth 1 Pt
You will only be allowed to do 6 at a time then you must rotate

EVENT #2
5 Min Rest then
7 Min Max 3 Rep OHS
From the floor…

EVENT #3 & #4

“PANIC BREATHING”

The team will perform a 5-1 row.

Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to

be performed at MAX intensity. While one partner is rowing, the other will be “resting.”

The “rest” is completed with two kettlebells in the rack* position (70/53). The “resting” partner will rack the bells at the beginning of

their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

The scoring for Event 3 will be the teams overall time for the 500M Sprint
The scoring for Event 4 will be the teams overall time…

If you wish to do the final events in a later class that is ok.

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