15-12-9 reps for time of...
-Overhead Squat - (men 135lbs/ women 95lbs)
-Bar Facing Burpees
Overhead Squat: The OHS starts and ends in full lockout with head neutral. The athlete must pass through a full squat below parallel. Bar must be taken from ground and use same bar for burpees.
Bar Facing Burpees: Starts standing with full knee and hip extension. Athlete takes chest and thighs to the ground and then jumps over the bar. Athlete must with both feet leaving and landing at the same time.
***I finished in 12:17 and placed 30th overall for that event.
10,9,8,7,6,5,4,3,2,1 reps for time of...
-Pull-ups (chin breaks vertical plane)
-Dumbbells ground to overhead - (men 50lb DB's/ women 30lb DB's)
-Box jump - (men 30" box/ women 24")
Pull-Ups: Athlete must start with arms in full extension and chin must break vertical plane of the bar each rep.
DB Ground to Overhead: Object starts on the ground and finishes overhead with full lockout (only part of the DB needs to touch the ground, does not need to be flat on ground each rep, but left and right side must tap the ground)
Box Jumps: Athlete must jump on top of the box and show stability with open hips before jumping back to the ground.
***I finished in 14:51 and placed 31st overall for that event.
I DNF'd the competition though because I didnt participate on Sunday. Too many sleepless nights in a row with a new baby and a cold finally got to me.