General Fitness Monday 2/8/16

Prep Work

5X :30 Accelerating Row sprints
0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast
2X10 Beat swings
2X50′ Inch worm push up
2X3 Burpee High jump

WOD
A.
Back squat
5-5-5-3-3-3-1-1-1
Start light and build up to a heavy single
20 min cap

B.

105/75lbs
0-2:00
8 Thrusters
8 Bar facing burps
8 Thrusters
8 Chest 2 bar pull ups
If the required reps are completed in under 2 minutes, time extends to 4 minutes.

0-4:00
10 Thrusters
10 Bar facing burps
10 Thrusters
10 Chest 2 bar pull ups
If the required reps are completed in under 4 minutes, time extends to 6 minutes.

0-6:00
12 Thrusters
12 Bar facing burps
12 Thrusters
12 Chest 2 bar pull ups

And so on… Till you cannot complete the next set within an additional 2 min
****If you complete the c2b pull ups before the time cap of the set that you are on-you may start working early on the next round

Cool Down
Mobility
Post results

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