Black Ops: Going Dark – Competition – Saturday, November 12th
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Strength / Skillwork

Turkish Get-up
2 x 3/3 – 5 x 1/1
Warm-up with light weight doing 3 reps per side, unbroken. Then: Perform 1 rep per side as you escalate the weight to a 1RM

WOD

Gymnastic Chipper (20:00 Cap)

• 5 Ring M/U
• 10 Strict HSPU
• 15 Box Jump
• 20 Toes to Bar
• 15 Burpees
• 10 Kipping HSPU
• 5 Bar M/U
• 10 Dips
• 15 Box Jump
• 20 Knees to Elbow
• 15 Burpees
• 10 Dips
• 5 Rope Climbs

Competitor: As Written, 36/30″ Box, Ring Dips,
Athlete: C2B Pull-ups instead of all M/U, Bar Dips, 30/24″ Box, 1 abmat Kipping HSPU for both spots, 2 Rope Climbs
Fit: 10 Ring Rows, 20 Burpees, 20 Box Jumps 20/16″, 30 Leg Lifts (For 4 Rounds)
12″ soft box on 24″ platform works great for 36″. When dismounting a really high box, place hands on box surface, after completing the rep, and hop the legs back and off.