Wednesday January 14, 2015

January 13, 2015

WOD

Warm up:

dynamic

SKILL:

3x 10 Turkish get ups and 100m waiter walk

WOD:

Every 3 Minutes for as long as possible complete:

From 0:00-3:00

Two Rounds of:
10 Overhead Squats (95/65)
10 C2B Pull-Ups

From 3:00-6:00

Two Rounds of:
12 Overhead Squats (95/65)
12 C2B Pull-Ups

From 6:00-9:00

Two Rounds of:
14 Overhead Squats (95/65)
14 C2B Pull-Ups

Etc., follow the same pattern until you fail to complete both rounds within the 3-minute period

MOBILITY:

banded lat

t spine with peanut

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