1/3/15

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Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Tomorrow’s Schedule:
  • 10AM – 12PM – Open Gym
  • 12:30PM – Yoga
Strength:

4 Rounds:

  • 1:30 AMRAP UB Bench Press (75%)*
  • 1:30 AMRAP UB Ring Rows, Strict Chin Ups, Single Arm DB Rows**

* Your UB set is over after you rack the bar
**Pick a weight or movement that you could do 8-10 UB reps

Conditioning:

Open WOD 14.2
0:00 – 3:00
2 Rounds:

  • 10 OHS (95/65)
  • 10 CTB Pull Ups (Scale = Jumping Pull Ups)

3:00 – 6:00
2 Rounds:

  • 12 OHS
  • 12 CTB Pull Ups

6:00 – 9:00
2 Rounds:

  • 14 OHS
  • 14 CTB Pull Ups

Follow the same pattern until you are unable to complete both rounds within the 3:00 time frame

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