WOD: Northeast Regional Event 1

Monday, Northeast Regional Event 1

Buy-in

Row 500m

Debi works on her kip.

Gymnastic warmup/skills

DROM

Day 2 

BASIC

Upper-body pulling 

5 rounds of: 

• 3 x Kip attempts
• 5 x Dead-hang pull-ups

(band assisted if necessary) 

Core/low back 

3 rounds of: 

• 10 sec. Tuck L-hang
• 10 x Kettlebell swings 

(16/12 kg)

Skill

• Tire flips
• Bear crawl
• Box jumps

Strength

• 3 x 5 bench

WOD Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of
135 pound Overhead squat
Chest to bar pull-ups

Time limit 10 minutes

Cash-out

Stretching