3/2/15 Monday

Performance

A. Take 15min to build to a tough 1 rep in both the Thruster and Supinated Pull-Up

*Thruster must be taken from the ground

+

B. RX

EMOM, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups

 

Scaled

EMOM, for 24min (6 sets of each):

Minute 1 – Row 150/100 Meters

Minute 2 – 10 Kettlebell Swings (32/24 kg)

Minute 3 – 5 Thrusters (85/55 lbs)

Minute 4 – 10 Pullups or Ring Rows

 

Competition

Wod will be posted at gym