Friday – 030615

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15.2 is. . .14.2.

Warm-up
Learn foam roller/barbell T-spine mobilization, then
3 rounds not for time:
200 meter run
8 PVC shoulder dislocates
6 Wall squats
6 Pull-up retractions

Workout of the Day
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

If you are not doing the open, or need scaling, your workout will be a 14 minute ladder of 2 Thrusters (95/63), 2 pull-ups, 4 thrusters, 4 pull-ups. . .etc.

Post your scores to the Whiteboard.

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