Wednesday 4-3-13

 In WODs

Warm Up

2 Rounds

500m  Row

15 KB Swings (53/35)

Skills

Thruster

WOD

7 min. AMRAP

10 Thrusters (135/95)*

10 Chest to Bar Pull Ups

*Thrusters are meant to be very heavy – if scaling, scale to a weight you can barely do 10 unbroken in first set

Rest 2 min.

5 min. AMRAP

10 Thrusters (115/75)

10 Chest to Bar Pull Ups

Rest 2 min.

3 min. AMRAP

10 Thrusters (95/65)

10 Chest to Bar Pull Ups

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CF Teens

Deadlift 7RM

+

First two sets of CF Class

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Travel WOD

2 minutes max push ups

1 minute rest

2 minutes max sit ups

1 minute rest

2 minutes max squats

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Mobility WOD

2 minutes each side for everything in the 12.5 prep video

http://www.mobilitywod.com/2012/03/games-open-12-5-sneaky-and-less-obvious-prep-for-the-old-favorites.html

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