Sat – 11/05/2013

Saturday Schedule
8AM Open Gym & Comp Training WOD
9AM WOD
10AM WOD

WOD

Extra) Power Clean – 15 min to establish 1RM

1) 15 Min of Squat Mobility + Rowing and Gymnastic Pullup Instruction

2) Workout of the Day
For time:
Row 1000 Meters
…then, 5 rounds of:
5 Shoulder to Overhead (155/105)
10 Pull-Ups 

Competition Training

1) 4 Min AMRAP of:
1 Clean (205/135)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Clean
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on

Rest exactly 8 minutes, and then:
4 Min AMRAP of:
1 Clean (155/105)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Clean
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on

Any style clean acceptable. Record total number of reps for each part separately. 

Rest exactly 8 minutes, and then:
2) 12 Min AMRAP of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders