Monday. 2.9.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 BB OHS. 5 BB Back Squat. 5 C2B pullups.

REVIEW: OHS. Back Squats. C2B pullups.

S: Back Squat. 3-3-3-3-3. Rest as needed between sets.

C: CF Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.

Scaled: 75/45. Pullups.

No Barbell Option:

AMRAP in 7:00 of:
10 KB goblet squats 53/35 (squat to a medball)
10 ring rows (heels in line with rings at rest)

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