"Sub-ZERO" (The Inevitable Negative Score)

EQUIP: Bar (c: 95/65, p: 75/55, f: 65/35), KB (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar, Jump Rope

WARM-UP:

*Active Stretch

*400m Run/ Row

*4 ea. x Hang Power Clean, Front Squat, S2OH, Thruster

*6 ea. x Pull-Up, KB Swing

*8 x Burpee

*10 x Broad Jump

———————

WOD:

A) EMOM for 6 Minutes -

4 x Hang Squat Clean (c: 95/65, p: 75/55, f: 65/35)

8 x Push Press (c: 95/65, p: 75/55, f: 65/35)

4 x Hang Squat Clean

SCORE = # of Dropped Reps (scores will be negative #’s)

Run Tabata -

8 Rounds: 20 sec. x Run, 10 sec. x Walking Lunge

*Winner (he/ she who traveled the farthest) to be noted on whiteboard

B) EMOM for 6 Minutes -

4 x Burpee-Lateral Bar Hop

8 x Sumo Deadlift High Pull (c: 95/65, p: 75/55, f: 65/35)

4 x Burpee-Lateral Bar Hop

SCORE = # of Dropped Reps (scores will be negative #’s)

Run Tabata -

8 Rounds: 20 sec. x Run, 10 sec. x Push-Up

*Winner (he/ she who traveled the farthest) to be noted on whiteboard

C) EMOM for 6 Minutes -

4 x Pull-Up (mod: Jumping (from floor or box), NO Bands!)

8 x KB Swing (c: 70/53, p: 53/35, f: 35/18)

4 x Pull-Up

SCORE = # of Dropped Reps (scores will be negative #’s)

Run Tabata -

8 Rounds: 20 sec. x Run, 10 sec. x Broad Jump

*Winner (he/ she who traveled the farthest) to be noted on whiteboard

D) EMOM for 6 Minutes -

4 x Thruster (c: 95/65, p: 75/55, f: 65/35)

8 x Front Rack Split Squat (4xR + 4xL)(c: 95/65, p: 75/55, f: 65/35)

4 x Thruster

SCORE = # of Dropped Reps (scores will be negative #’s)

Rope Tabata -

8 Rounds: 20 sec. x Double-Under (sub: Lat Bar Hop), 10 sec. Hold Bottom-of-Squat

  *Winner (he/ she with the most D-U’s accumulated) to be noted on whiteboard