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Monday 2.8.16

8
Feb

Monday 2.8.16

Prep Work
5X :30 Accelerating Row sprints

0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast

2X10 Beat swings

2X50′ Inch worm push up

2X3 Burpee High jump
WOD

A.

Back squat

5-5-5-3-3-3-1-1-1

Start light and build up to a heavy single

20 min cap
B.
105/75lbs

0-2:00

8 Thrusters

8 Bar facing burps

8 Thrusters

8 Chest 2 bar pull ups

If the required reps are completed in under 2 minutes, time extends to 4 minutes.
0-4:00

10 Thrusters

10 Bar facing burps

10 Thrusters

10 Chest 2 bar pull ups

If the required reps are completed in under 4 minutes, time extends to 6 minutes.
0-6:00

12 Thrusters

12 Bar facing burps

12 Thrusters

12 Chest 2 bar pull ups
And so on… Till you cannot complete the next set within an additional 2 min

****If you complete the c2b pull ups before the time cap of the set that you are on-you may start working early on the next round
Cool Down

Mobility

Post results

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