Jan 2012 09

PA’s Fittest WOD’s 0

The WOD's have been announced for PA's Fittest this weekend in Allentown, PA. See all the details below:

WOD #1

RX

600M ROW

20/10 Muscle-ups with turnouts – 7 minute time limit

Scaled

600M ROW

30 Ring Dips & 30 Rows (Men)

20 Ring Dips & 20 Rows (Women)

* Athletes may sub hand release push ups if they cannot perform ring dips

- Snatch Ladder

- Full Squat snatch

- Athletes are not allowed to press the weight out or power snatch to OHS

- Athletes have 20 seconds to complete the lift and 10 seconds to move to the next weight

Men's RX: Start @ 135# - 245#
Women's RX: Start @ 75# - 135#
Men's Scaled: Start @ 85# - 165#
Women's Scaled: Start @ 55# - 115#

RX

“CLEANING UP FRANS CHEST”

21-15-9

Squat Clean Thrusters (115/85)

(Athletes are not allowed to Power Clean to a Front Squat)

Chest-to-bar Pullups

Scaled

“FRAN”

21-15-9 Thrusters (95/65)

Pullups

This WOD will be for the Top 5 RX Men & Top 5 RX Women

Details of the WOD will be announced the day of the event