5 Rounds Each For Time:
15 Burpees
Row 200m
15 Box Jumps
*Time each round individually. Score will be the total time of all five rounds excluding rest time. You must remain on the rower seated with your feet in the lifters until the rower reads 200m. This is meant to be a max effort situation. Do not pace yourself on any of the rounds. Go balls to the wall each round and see what happens. Pukie is lurking in the shadows.
It is time to push our abilities on gymnastic exercises. Many of you have become competent with barbell strength and are able to complete WODs at Rx loads. This is good, but many of you still have holes in your game that are going to keep you from Rx'ing WODs at the up and coming Nor Cal Sectional Qualifiers. Pull ups are dialed, but handstand push ups, ring dips, and the elusive muscle ups are not up to par. Its time to get there and we are here to push you. If you want to compete and do not want to scale the WODs, then HSPUs, RDs, and MU drills need to be part of your daily warm ups. When these movements come up in the WODs it is time to face them head on. In some cases we may want you to throw power output out the window in order to get a bunch of muscle failing attempts at these exercises that haunt you. We have about 3 months to get you there. If we can manage to get you there, then there are some contenders amongst us to take one of those top 20 slots and move on to the US South West Regionals.
