Friday, March 7, 2014





Arm/Leg Swings
2x10 of:
Shoulder Dislocates
OHS
Kipping Glides

COACHES PLEASE VIEW THE VIDEO STANDARDS ON THE CROSSFIR GAMES WEBSITE

If you are not participating in the Open scale the OHS and Pull-ups as needed.

WOD
Conditioning
14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats 15kg barbell will be considered 35#
Chest-to-bar pull-ups
MASTERS MEN - includes Masters Men 55+65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

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