05/05/2019
Hero Day!

Warm-up
Warmup HighKnee/Scissor Arm Swing/OH Arm Swing
5 Rounds
High Knees Down and Back
10 Scissor Arm Swings
10 Overhead (kb) Arm Swings

Metcon
Level 3 Standard WOD
-Use this level if you are doing the Standard WOD as Prescribed.
-All athletes in this level should be hitting the RX button.
Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi

Women’s weight: 215/155/105
-one bar per person, must change your weights during the WOD
-no rack
-you may drop from the top on DL
-clean is squat or power
-MU is ring
-do not score in this LV3 section, even if you have previous results, unless you do everything RX and can hit the RX button. Otherwise score in LV1 or LV2.

Metcon
Level 1 Scaled RX and Level 2 Scaled RX+
-Use these levels if you need to set progressions and scale the Standard WOD.
-Athletes doing the Scaled WOD as prescribed should be hitting the RX button in this level.
Big Sexy Scaled (Time)
5 Rounds for time:
6 Deadlifts, 145/95
6 Burpees
5 Cleans, 105/75
5 Ring Rows or Jumping Pull-up
4 Thrusters, 75/55
8 Box Dips
-one bar, must change your own weights, no rack, RR andJumping pu is any foot position or bar height. Must meet these minimum standards to hit Scaled RX

Level 2 Scaled RX+: Must meet these minimum standards to hit Scaled RX+: Weights 215/145DL, 155/105CL, 105/75TH, 5 Jumping CTB Pull-ups head 6" from bar or strict band c2b, 4 Band dips and add 4 standard pull-ups or 4 box MU’s with eyes at bar or lower (in place of 8 box dips).

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