Strong work by our team, Ape Nation at the KO in the OK competition this weekend. Proud to say that multiple judges said that we had good form and strong standards. 

 

Skill:

Practice for 10 minutes on:

20 Half Tacos

25 Double Unders

30 second Hollow Body Hold

40 Speed Skips

 

4 rounds for quality

 

Conditioning:

KO in the OK Finals WOD

15 Toes-2-Bar

15 Goblet Squats (53/35)

15 Kettlebell Swings (53/35)

15 Overhead Squats (95/55)

15 Shoulder-2-Overhead (95/55)

 

2 rounds for time*

(22:00 cap)

*This version will be done as a 3-person team WOD. Each person will perform 1 full round, tag next team member. After each member perform 1 round, all members will perform a round 2. At the competition, this WOD was performed as a 1 round, 6-person team WOD, with a 18:00 cap.

 

Mobility:

Couch Stretch – 1:30/side

Lateral Opener – 1:30/side

Recline Spinal Twist – 1:30/side

 

 

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