9/1/15 Tuesday

Performance

A1. Overhead Squat @ 30×1; 8-10 reps x 4 sets, rest 90sec

*BB starts from floor

A2. Weighted Pull-Ups; 3-5 reps x 4 sets, rest 90sec

 

B1. 90 degree Powell Raise (thumbs down); 20 reps x 2 sets, rest 60

B2. AMRAP Weighted Sit-up (35/15lbs); 60sec x 2 sets, rest 60

*DB must be held on top of chest w/ partner standing on toes

 

C. Four rounds for time of:

60 Double-Unders

30 Wall Balls (20/14 lbs)

15 Pull-Ups

 

Scaled version

 

40 Double under

20 Wall Ball

10 Pull-up

 

Competition

Wod will be posted at gym