WOD for 07 FEB 2017

0500 and 1140ish at the Fred!

 

If you are or know someone who is a CF-Level 1 that wants a great opportunity to coach please let me know! I have 29 days left at Bragg and need a replacement ASAP!!!

 

Julie has some straight tyranny planned for this week.

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

12 Airdyne Calories

6 Single Arm Kettlebell Thrusters, Right

6 Single Arm Kettlebell Thrusters, Left

 

16.2

As many reps as possible in 20 mins of:

25 Toes-to-bars

50 Double Unders

15 Squat Cleans, 135/85 lbs

25 Toes-to-bars

50 Double Unders

13 Squat Cleans, 185/115 lbs

25 Toes-to-bars

50 Double Unders

11 Squat Cleans, 225/145 lbs

25 Toes-to-bars

50 Double Unders

9 Squat Cleans, 275/175 lbs

25 Toes-to-bars

50 Double Unders

7 Squat Cleans, 315/205 lbs

 

Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.

 

Skills:

Alt EMOM

Weighted Strict Pull-up 3-3-3-3-3, using heaviest weight per set

Weighted Strict Bar Dip 3-3-3-3-3, using heaviest weight per set

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