Conditioning:

Fittest in OK Online Qualifier WOD 3

Complete as many reps as possible in 14-minutes of:

20 Calories Rowed

10 Clean-2-Overhead*

10 Box Overs (24/20″)

10 Front Squats

 

For score (50 pts per rd), and time of last completed full round

*Weight for each round, for both lifts:

Rx Male: 95-135-185-205-225

Rx Female: 65-85-105-115-135

Scaled Male: 75-85-95-105-115

Scaled Female: 55-65-75-85-95

 

 

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

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