Sat – 11/16/2013

Saturday Schedule
9AM WOD
10AM WOD
11AM Competition Training & Open Gym

WOD

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

5 Pull-Ups
10 Thrusters (75/55 lb)
15 Burpees

Only one partner may be working on the triplet at a time, and the other partner will be completing a 500M Row or 400M Run. Partners will switch once the running/rowing is completed.

 Competition Training

1) Three sets, not for time, of:
Unbroken Muscle-Ups x 3-8 reps
Unbroken Double-Unders x 40-50 reps
Unbroken Strict Handstand Push-Ups x 10-15

2) For Max Reps:
2 Minutes of Shoulder to Overhead (205/135 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/120 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/100 lbs)

From the floor. If this starts above your max, scale to 85% for the first set, then descend from there as it does above. Record loads.

3A) 3 Minutes of Rowing for Max Meters

Rest exactly 2 minutes, and then . . .

3B) For time:
75/60 Pull-Ups
Row 1000 Meters