WOD - 12 january Monday 12 January 2015: Warm-up (5 mins): 20 wall balls, 20 push-ups, 10 upside down KB thrusters (each arm; hold KB by handle with bottom facing up) Strength (15 mins): Strict press: Wendler 3-3-3+ Ring dips: 4 x 15; if you can’t complete 15 unbroken, do push-ups for the balance of each unfinished set Assistance: Band pull-aparts between sets Benchmark WOD2 (“FRAN-K”, for time, cap as necessary depending on class size): 20-15-10-5-4-3-2-1 thrusters (95/65) 20-15-10-5-4-3-2-1 pull-ups This wod will repeat in February and March. Please note in journals for comparison sake. Comp team may increase thruster weight and should consider substituting CTB pull-ups.
Posted on: Mon, 12 Jan 2015 01:35:33 +0000
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