Operation IronWoRX is in need of volunteers. If you will not be on a team or going individual come join in on the fun and volunteer. To volunteer you need to register on the webpage as a volunteer at http://www.operationironworx.com Also, as of today, there are no Women registered in the Master’s division (40+)!!!
Take 12 mins to build to a heavy Snatch
Take 12 mins to build to a heavy Clean and Jerk
*No rest or transition time, start your Clean and Jerk at the weight you left off on your Snatch.
6 min AMRAP
15 Ring Dips
10 Handstand Pushups
Team cool down, light row, bike, run. PNF or Static stretch 5-7min
Row-150 sprints till pace breaks then quit
3x Back squat rest 15 sec
1x kneeling jump into box jump use as high a box as possible