OPERATION IRONWORX COMP

Team of 4 Competition

(Friday)
Event 1:10min CAP
410m Sprint with Rubber Gun
Find 2RM Front Squat

• ran 1:15-20ish 400m
• 195# 2RM in the Grass

(Saturday)
EVENT2: 2 athletes 15min CAP
30 DB Snatch's
heavy ball carry in water, drop at 5ft mark swim to end
10 burpees
swim to ball, retrieve it from bottom of pool
carry to starting line
x2
8:45

EVENT 3: all athletes (4); wearing wt'd vest whole time (30lb)
completed 20 burpee
Helped carry 360lb yoke 50ft
50ft SB Lunge #25 overhead
Gerdy carry 410yards with all SB (walk, run)
50ft SB Lunge #25 overhead
Helped carry 360lb yoke 50ft
completed 20 burpees



FINAL : All athletes (men work in pairs then women)
75 Back Squats (95#)--complete 30
50 Pull ups (completed 30)
25 PP (95#)--completed 15
75 Front Squats (65#) --completed 40
50 Pull ups (completed 30)
25 PP (65#)---completed15
45 OHS (45lb) (made it to 25 OHS)
50 pull ups --DND