Dragon Warrior III Tournament registration starts at 12PM and first heat starts at 1PM.
AND A BIG BIRTHDAY SHOUT OUT TO ONE OF OUR OG ATHLETES MICHELLE COSTA!
DRAGON WARRIOR III WODS:
1. One 5 minute round of Fight Gone Bad. Accumulate as many reps and calories in 5 minutes.
2. Snatch ladder: Every minute, perform 20 double unders(or 60 single unders followed by one snatch attempt. Weights start at 75lb for men and 55 lb for women.
3. 100 thrusters for time while performing 3 burpees every minute on the minute. 45 lb bar for men and 35lb bar for women.
Every 1 min for 10 mins do:
- 1 Snatch Grip Deadlift
- 1 Hang Squat Snatch
- 3 Overhead Squats
- 1 Squat Snatch
- Team Relay Row, 2000 m -- then --
3 rounds of:
- Prowler Push, 300 m
- 75 Wall Balls
“All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.
From the ashes a fire shall be woken,
A light from the shadows shall spring;
Renewed shall be blade that was broken,
The crownless again shall be king.”