29.4

     This weekend will be important for Regional prep and focus. We will do some work to make sure we are ready for Regionals. This will include some partial WODs and some walk-throughs. These will be important for team and individuals. Team, everyone needs to be there for the walk-throughs, let me know what times you will all be available.
     Now is the time to remain calm but focused. You are all prepared, time to dial in and destroy.

It's Coming...Destroy the Pier!

Indy

Skill Work

Pick a goat...kill it.

WOD 1

For Time:

1K Row

50 Thrusters

30 Pull Ups

then, based on your weaknesses,  choose between 1 or 2

1. 50 pistols, 100 one arm DB snatches

2. 100 pistols, 50 one arm DB snatches

WOD 2

Warm up to Opening OHS weight

Rest 10 minutes

Attempt 3 rep at opening weight

Team


WOD 1
Pair Up and complete your two person Event:
Event 1, or
Event 5, or
Event 6

WOD 2
Every 10 seconds for 1:50 minutes (0,10,20,30,40,50,1:00, 1:10, 1:20, 1:30)
   3 C2B pull ups (Jackie competitors complete until 50 seconds)
At 2 Minutes
Every 35 seconds for 1:45 minutes (2:00, 2:35, 3:10)
   10 Pistols
At 4 Minutes
Every 45 seconds for 2:15 minutes (4:00, 4:45, 5:30)
   10 DB Snatch @ 70/50


OR

Active Rest Day
Recover
Get a massage
Stretch
Row
Kill a Goat
Do something/anything to recover your body and focus your mind