February 13, 2017
5 minute clock :
waiter's walk - length + back
15 air squats
Front Squat -5 sec descend x 2 reps. 12 min. build.
- 12 minute clock.
- 5 second on descend.
- work to heavy double.
- not done as class. work and rest as needed during 12 minutes.
- build set.
for time :
strict pullups sets of 1,2,3,4,5
chest to bar pull-ups sets of 7,8,9,10
- time cap = 10 minutes
- rx+ = all sets unbroken
- scaling = chin over bar pull-ups for strict/c2b and 2 sec hold at chest ring rows for strict pull-ups.
- 5 minute rest before start of next wod.
10 minute amrap of :
5 shoulder to overhead (115/85)
10 deadlifts (115/85)
15 box jumps (24/20)
- scale weight if needed.
- stepups for box jumps if needed.
Posted on Mon, February 13, 2017
by Brad Weems