7.13.15 “2007 HOPPER WOD”

July 18th marks our 2nd annual Ranch Wars competition. This is a 4 person team 2females/2 male team event. There is a scaled and RX division. We encourage everyone to get involved either competing or getting behind the scenes. Last year we had 250 athletes sign up and over 1,000 people at the event!!!!  It's a great day in the sun on a beautiful farm in Westport. Here is the link to sign up: https://dartmouth-crossfit.theboxhq.com/events/ranch-wars-ii

WORKOUT OF THE DAY
“2007 Hopper WOD”
Men 40-49 and Women 40-49:
For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.)

Men 50-59 and Women 50-59:
For time:
Row 1,000 meters
then, 5 rounds of:
20 pull-ups
7 push jerks (125 / 75 lb.)

Men 60+ and Women 60+:
For time:
Row 1,000 meters
then, 5 rounds of:
15 pull-ups
7 push jerks (115 / 65 lb.)

Choose your age group based on how you want to scale the WOD.

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Med ball toe 2 bars – pinch ball between ankles
4×10 reps

ENDURANCE
Choose ONE of the following sports:
EMOM 10
Run (M-Tu-W) 150m
Row (M-Tu-W) 150m

OLY
1 RM Hang Power Snatch

Post your results to the Whiteboard.

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