9 February 2016

DSC_0032

 

Warm-up: 1000m Row/25 Passthroughs

 

Skill/Conditioning: 1000m Row for time

 

WOD: CF Open 15.2

 

Every 3 minutes for as long as possible

 

From 0:00-3:00
2 rounds of:
10 Overhead Squats (95/65)
10 Pull-ups

 

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65)
12 Pull-ups

 

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65)
14 Pull-ups

 

Etc etc

 

COACHES – The Open WOD is RXd as Chest to Bar Pull-ups. We must scale our classes so that every Athlete has the ability to complete 3-4 rounds minimum.

 

Consider all Scales for Pull-ups and Squats.
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