Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good mornings
6 inchworm
4 deadlift
2 tuck jumps

Metcon/*Rx(10)
Open 13.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

Step ups are allowed
-mod as needed

bonus wod(*rx)
2015 regional event 7
-6 min time cap
15 ring muscle ups(6)
5 rep clean ladder
205-225-245-255-265

mod-6 min time cap
15 pull ups/c2b/bmu
5 rep clean ladder
115-135-155-165-175(m)
75-85-95-105-115-125(f)

Finisher
2 min plank
stretch and roll