WOD1: 2 rounds for time:
- Lunge 100m with med ball (20/15)
- Run 800m with med ball
- 20 reps of “Goat Work” or 40 Sit Ups
- Rest 2:00
100m is out to the first speed bump and back. Regionals athletes use 45/25 plates overhead and do 30 GHD Sit Ups for goat work. Max time = 22:00
Go for max weight, make sure hips are below knees on the squat!
$$: 25 Tire flips or 7 rope climbs