FNCF INHOUSE PAIRS COMP
Gym will be open from 8:30am
Briefing 9am See you all there!!!!!
WOD 1: SIMPLE (9:30am-10:30)
Complete the buy in (you’ll find out in the morning) before continuing on the 10 min AMRAP
Team members will alternate movements
SCALING: Females/Masters 55+ = 250m row
Heat 1 – 9:30 am; Heat 2 – 9:45; Heat 3 – 10 am; Heat 4 – 10:15
Remember you are required to judge the Heat after yours (Heat 4 will judge Heat 1)
WOD 2 “PB CITY” (10:45am-11:45am)
This is an ascending weight ladder
Ladies will lift first – then men
30 secs to lift the bar – 10 secs to transition
You choose what lift you will do and keep going until you can go no more.
WOD 3 “To the Bike and Back” (12-12:45)
DB Snatch Rx (22.5/15) Scaled (15/10) M 55+ Rx (15) M55+ Sc (10/5)
Goblet Squats Rx (24/16) Scaled (16/12) M55+ Rx (16) M55+ Sc (12/8)
Bring any questions you have to the briefing.
SO EXCITED TO SEE YOU ALL IN ACTION…esp. WOD 2 there’s going to be PB’s alll over the show!!!