Tuesday February 13th, 2018
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Category: WOD

Tuesday February 13th, 2018

Warm up-

1) 2 minutes: Row, bike, jog, or jump rope

2) Dynamic mobility

3) 2 Rounds

15 Band pull aparts

10 Air Squats

5 Kip Swings

*Do a few sets of thrusters followed by pull-ups building in weight

WOD- 12 Min Cap

Chest to Bar “Fran”

21-15-9

Thrusters 95/65

C2B Pull ups

*Scale to Fran

Skill-

Every 2 Min for 12 Mins (6 Sets)

Set 1 – 5 Reps @ 70%

Set 2 – 5 Reps @ 75%

Set 3 – 5 Reps @ 80%

Set 4 – 3 Reps @ 85%

Sets 5-6 – 3 Reps @ 85-90%

Post WOD-

3 RNFT

7 Chin Ups

rest :15

14 Kipping HSPU

rest :15

21 BB Bent Over Rows

Extra Gainz-

Death by Assault Bike

Minute 1 – 3 Cals

Minute 2 – 6 Cals

Minute 3- 9 Cals

ETC.. until you die

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