Friday, November 6, 2015

Pull ups, WBS

WOD
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Barbell Strength
Back Squat - start at 50% of your 1 RM; do one 3 second pause squat at rock bottom with zero bounce out of the bottom; add 20/10# until failure.

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Foundations 
For time (20 cap)
Run 800m or Row 1000m
50 Burpees
Run 800m or Row 1000m
50 Sit-ups


Conditioning
5 RFT (20 cap)
21 Pull-ups
21 WBS


Competition 
For time (20 cap)
150 Double-unders
45 Thrusters 95/65/45
Run 1600m
45 Pull ups
150 Double-unders





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