Friday


WU
6 min Row or Dyne
10-15 sec sprints on the min
or 2 flat loops

then

4 min partner med ball toss

mobility 1 min each
pigeon

squat with KB
calf

Specific WU
warm up movements to # and ten reps of both thrusters and pull-ups

WOD

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
  15 Thruster 100/65#
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

MOD & Foundational
Amrap 10 Mins for total reps of

  15 Thruster (coach approved #)
15  Pull-ups (kips or burpee jumping)

Cooldown

Jog the loop immediately post WOD

then

12 Minute Volume training of a weightlifting weakness

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s