Saturday
9AM WOD
10AM WOD
WOD
For time (starting in waves):
1000 Meter Row
Five rounds of:
5 Burpees Over Barbell
7 Front Squats (135/95 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
COMP
1) L-Sit for Max Hold X 2 sets
Rest exactly 2 minutes.
Standard: Stack plates under feet to height of parallettes – set terminates if heels touch the plates.
2) Muscle-Ups X Max Unbroken Reps X 2 Sets
Rest exactly 60 seconds
3) For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Back Squat from Rack (M: BW / F: 75% Bodyweight)
Rest 60 seconds
1 Minute of Shoulder to Overhead from Ground (135/95)
OPTIONAL CONDITIONING EXTRA
1) Five sets of:
5 Minutes of Running
3 Minutes of Walking
Let feel dictate your pace…if you feel good, open it up a little bit.