Warmup

COMP TRAIN GYM CLASS

Single Arm Dumbbell Strict Press

5 Sets of 8

WOD

“Surfer on Acid”

3 Rounds:

400 Meter Run

21 Burpees

OPEN ATHLETES/ QUALIFIER

Warmup

WOD

“Pineapple Express”

Part A (On the 0:00)

For Time (12 Minute Cap):

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups

“Pineapple Express”

Part B (On the 15:00)

For Time (12 Minute Cap):

50-35-20: GHD Sit-ups / abmat

After Each Set: 100′ Handstand Walk

“Pineapple Express”

Part C (On the 35:00)

3 Rounds:

400 Meter Run

21 Lateral Barbell Burpees