1
Nov
11.02.2015 WOD
A. Mobility
B. Warm-up
400m Run or 500m Row
Followed by 3 rounds of
5 Strict Pull-ups
10 Jumping Squats
15 Sit-ups
C. WOD
Teams of 2
Ground to Overhead.
In 10 minutes each athlete must find their one rep max.
Rest 3 Minutes
Followed by 15 min AMRAP of:
5 Hand Release Push-Ups
5 Hanging Clean 115lb/75lb
5 Front Squats
Switch after each completed round.
Score will be 1RM for ground-to-overhead and total reps for AMRAP