warm up

500m row

3 rounds:

pull ups x 10

kte x 10

pvc ohs x 10

ring dips x 10

workout

3mins for max points of shuttle run

each marked line are consecutively 12ft. apart
(line 1 is 12ft from start line, line 2 is 24ft, etc.)

line 1 = 10 points

line 2 = 20 points

line 3 = 30 points

line 4 = 40 points

line 5 = 50 points

from starting line: run to line 1, then back to start

continue through to each marker,

returning to the starting line after each line

2 min rest

3mins max reps of deadlift 225#/115#

score is total points accumulated on the run & deadlift reps

*this wod is a variation of the workout to be performed by the participants at the regional qualifiers. the wod rx is set at 10yd increments, vice the 12' we did today and the deadlift load at 275# instead of the scaled 225# we performed. it was a good taste of what's to come.