WOD

Wednesday 29th January 2014

Main – CrossFit

SKILL

– Spend 15 minutes going over the Thruster with a 20kg barbell only

x3 Front squat
x3 Push press
x3 Thrusters
x3 Thrusters making sure not to press early

– Spend 5 minutes warming up the chest to bar pull-ups

SCALING
– Kipping pull-ups
– Jumping chest to bar pull-ups

– Spend 10 minutes warming up to the weight for the WOD

Metcon (AMRAP – Reps)

WOD

AMRAP in 7 minutes, of;

– 3 Thruster (30kg/45kg)
– 3 Chest to bar Pull-ups

– 6 Thrusters
– 6 Chest to bar Pull-ups

– 9 Thrusters
– 9 Chest to bar Pull-ups

– 12 Thrusters
– 12 Chest to bar Pull-ups

15,15, 18,18, 21,21, etc

SCALING
– Banded Chest to bar pull-ups
– Jumping Chest to bar pull-ups