Coach Justin during WOD Wars 3.

Good luck to the two Vintage teams competing at WOD Wars 4 this Saturday at the Humble Civic Center
Keeping it 100# – Mel W, Care, Mat Kapela, Danny J
We Just Met – Christina + Justin K + 2 Friends

Event 1:
1RM Snatch + Clean and Jerk

Heat 4 – 8:54AM – Keeping it 100#
Heat 5 – 9:12AM – We Just Met

Event 2:
Row 500m/125 Double Unders
30 Burpees Box Jump Overs
50 Deadlifts/Deadlift Hold

Heat 4 – 11:04AM – Keeping it 100#
Heat 5 – 11:24AM – We Just Met

Event 3:
15 Toes to Bar (Each)
50 Front Squats/Bar hold
12 Bar Muscle Ups
15 Toes to Bar (Each)
40 Front Squats/Bar Hold
14 Bar Muscle Ups
15 Toes to Bar (Each)
30 Front Squats/Bar Hold
16 Bar Muscle Ups

Heat 4 – 1:16PM – Keeping it 100#
Heat 5 – 1:36PM – We Just Met

Strength
5 Work Sets
Push Press + Push Jerk + Split Jerk
Climbing in weight

WOD
As many rounds as possible in 12 minute of:
15 deadlifts (M 155/F 105)
15 deficit pushups, hands on 25#/15# plates (2″ for men, 1″ for women)
15 box jumps (24″/20″)