Saturday. 12.13.14

Compare to score on October 11.

MOB: 5 minute dynamic mobility with coach. 400m run.

REVIEW: Back Squat. Power Clean.

C: For time: “Conviction”

30 back squats 155/105

1 mile run

30 power cleans 155/105

1 mile run

30 burpee pullups

PURPOSE: Increased work capacity across broad time and modal domains. Become a badder badass. Have fun. Enjoy the outdoors. Do work.

LIII: 20 reps of each at rx’d.

LII: 30 reps of squats and power cleans at weight of choice. 15 burpee pullups.

LI: 20 reps of squats and power cleans at weight of choice. Hang power cleans okay. 20 burpees to a target. 800m run/walks

PWMOB: Full body rollout or 9:30 mobility class.

Advanced: Go faster

Endurance: 135/95

 

10:30 WAR OF WODS PREP CHIPPER. (anybody can come!)

1 minute barbell stand: 275#/175#
Take the next 5 minutes to find a 1RM Snatch
Rest 5:00
8 rounds for time of:
2 chest to bar pullups
4 over the box jumps 30/24
8 wallballs 20# ball. Males to 11’/females to 8′.
Rest 5:00
AMRAP:
1:00 of HSPU/Rest :60
2:00 of double unders/Rest :60
3:00 of max calorie row

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