Join several of us this weekend for the California super regionals in Del Mar.
Work to a heavy "Panda power complex" from wod 1 of the Panda Brawl.
1 hang clean
B) Kelly's bday wod. (Team of 2, 1 works at a time)
32 birthday burpees over bar.
1k row (partner holds barbell in DL position 135/95)
50 wall balls (partner holds wall sit)
40 pull ups (partner hangs on bar)
30 kb swings 61/44 (partner does HS hold)
200m relay run (partner holds plank)
10 ground to overhead with barbell
32 birthday burpees over bar
Snatch work up to a heavy triple TNG
B) 3 rounds
21 push ups
12 full snatches 65/35
Strict press 5x4
Chin ups 5x3 weighted as needed
21 hang power cleans 135/95
15 hang power cleans
9 hang power cleans
Pause back squats (3sec) 5x8
B)team of 2. (1 works at a time)
6 pull ups
8 hand stand push ups
10 front squats 155/100
Ring dips 5x3 (weighted if necessary)
wod 2 at the "panda brawl"
10 cal row then max deadlifts til the end of the min. 275/185
Max out Saturday.
B)team of 2 (1 works at a time 1 person rests)
Partner randy 75 power snatches 75/45(8 minutes to finish randy remainder of time is rest/recovery)
Then 7 min max cal row followed by 3 min of max thrusters same weight.
Sunday open gym 9-11am
Monday Memorial Day
10am, 1030, 11am, 1130am heats of
Memorial Day "murph", partner murph, half Murph, partner "Murph meets DT"
No other classes on this day.