WOD for 10 JAN 2016

1140ish at the Fred

If you are or know anyone who is a CF-L1 please let me know as my time is quickly coming up that I leave the Army and thus our beloved group. Sad? Yes, I know. Tragic? Certainly. Distressing to the tenth degree? Unquestionably.

Here are the OPs:

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

Single Arm Overhead Carry, Right, 40 ft

Single Arm Overhead Carry, Left, 40 ft

6 Single Arm Kettlebell Thrusters, Right

6 Single Arm Kettlebell Thrusters, Left

8 Handstand Push-ups

 

WOD:

Complete as many rounds as possible in 12 mins of:

10 Overhead Squats, 115/75 lbs

Back Rack Walking Lunge, 115/75 lbs, 40 ft

10 Bent Over Barbell Rows, 115/75 lbs

Back Rack Walking Lunge, 115/75 lbs, 40 ft

 

Strength:

Bench Press 3-3-3-3-3, using heaviest weight per set

Front Squat 3-3-3-3-3, using heaviest weight per set

 

Treat this as an alternating EMOM. During the ODD min you will complete 3 reps of bench press. During EVEN min you will complete 3 reps of front squat. Gradually increase load of each movement with each set to make it as difficult as possible. Reps must be unbroken for the workout to qualify as prescribed.

 

Skills:

As many reps as possible in 5 mins of:

Muscle-up

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