540 N Cortez St will open at 9am, we will start to brief the WODs/stations at 940am and stations will open at 10. Goal is finish working out at 1pm, and start eating/drinking then.
Stations 1-4: Open 10-11am
1) 1rm Clean and Jerk, 5 min cap, 1 bar for both people. Score is both partner's best lifts added together.
2) 1rm Close Grip Bench Press, 5 min, 1 Bar. Score is both partner's best lifts added together.
3) Max UB kipping pull-ups (Rx) or 3 RM banded strict pull-ups (scaled) (w/ one mulligan)
4) 4 min AMRAP Wallballs, ball can’t touch the ground. Split up reps between partners however you want. Score is total reps. Rx is 20lbs to 10 feet/14lbs to 9 feet, scaled is 14lbs to 10 feet/10lbs to 9 feet
Stations 5-8: Open 11-12
5) 1 min max stone over shoulder, per partner. Rx: 80/40, Scaled: 50/30. Score is total reps.
6) 400m Relay Run. Score is total time.
7) Max vertical in 3 attempts. Score is both partner's best attempts added together
8) 500m row, rest :90 on the rower, 500m row. Score is total row time
12:15 start heats of WOD:
4 min AMRAP: 30 Burpees onto plate, 30 Russian KBS, 25m Walking Lunge over plate (plate can’t touch the ground during lunges, must step on and off the plate). One partner working at a time, score is total reps completed. Rx is 24kg and 45lbs/20kg and 25lbs, scaled is 20kg/25lb/16kg and 15lbs.
504-861-0610 (call or text)
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