wod

14.03.07

By March 7, 2014 No Comments

PreWOD

Dynamic warm up

Met Con
14.03.07

Strength (20 minutes) Snatch-grip deadlift: Work up to a heavy 5RM. Then, 3×5 @ 80% of that 5RM.

 

14.2 Open Wod 

 Every 3 minutes for as long as possible:

From 0-3 minutes: 2 rounds of 10 overhead squats and 10 chest-to-bar- pull-ups

From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups

From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups

Same pattern continues a long as you can go until you fail to complete both rounds.

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