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!!!

 

Warm Up:

Complete as many rounds as possible in 10 mins of:

Row, 250 m

15 Wall Balls

12 Handstand Shoulder Touches

9 Toes-to-bars

 

WOD:

7 Rounds, start a new round every 3:00:

10 BSQ 155/105#

8 HSPU

Max Reps C2B Pull Ups

 

You should have 90 seconds or more to rest after each round. You should do the BSQ and HSPU as fast as possible. Scale these movements or reps as needed (up or down) so you can complete them quickly and unbroken. Then complete as many C2B pull-ups as you can in one unbroken set. Rest the remainder of the 3 minute interval and then begin a new round at 3:00.

 

Strength:

Alt EMOM

Deadlift 3-3-3-3-3, using heaviest weight per set

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

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