9 September 2014 – “By Jingo Fett”

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Warm-up

Run to W Alabama and back

20 Air Squats

Run to Sul Ross and back

25 Back Squats with PVC Pipe

Run to Branard and back

35 Front Squats with PVC Pipe

Run to Audley and back

40 Overhead Squats with PVC Pipe

 

Strength/Skill:  Power Clean: *8-7-6-*5-4-3-2-*1

Touch and Go, Record 8-5-1

 

WOD: “By Jingo Fett”

AMRAP 12 Minutes:

SCALED:

5 Pull-ups

10 Push-ups

15 Air Squats

20 Double Unders (or 40 Singles)

 

RX: AMRAP 12 Minutes

5 DUs

5 Ring Pull-ups

10 DUs

10 Parallette Push-ups

15 DUs

15 Jumping Lunges

20 DUs

20 Air Squats

 

Cool Down:  30 Ab Mat Sit-ups, 20 T2B, 10 K2E

 

 

 

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