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January 17 2017

16
Jan

January 17 2017

STRENGTH
10 Minutes allotted time.
5 Sets of 10 Strict Pull-Ups.
Athlete can also perform 5 sets of
Kipping/Butterfly Pull-Ups
Chest-to-Bar Pull-Ups (all forms)
Assisted Pull-Ups
Ring Rows

ROWER TEST
Row 1000m for time.

WOD
For time:
12 Deadlifts, 225/155 lbs
24 Box Jumps, 24/20 in
36 AbMat Sit-ups
10 Deadlifts, 225/155 lbs
20 Box Jumps, 24/20 in
30 AbMat Sit-ups
8 Deadlifts, 225/155 lbs
16 Box Jumps, 24/20 in
24 AbMat Sit-ups
6 Deadlifts, 225/155 lbs
12 Box Jumps, 24/20 in
18 AbMat Sit-ups
4 Deadlifts, 225/155 lbs
8 Box Jumps, 24/20 in
12 AbMat Sit-ups
2 Deadlifts, 225/155 lbs
4 Box Jumps, 24/20 in
6 AbMat Sit-ups
Category 1 Scaling: Weight should be a challenge, but still efficient in form and execution.
Category 2 Scaling: Step up to 24/20 in. height or jump to different height.
Category 3 Scaling: Both options listed.