11.02.2015 WOD

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