Tuesday, February 2, 2016

 Issac knocking out his jump ropes during yesterday's WOD!
Arm/Leg Swings
250m Run
2 x 10 of:
Shoulder Dislocates
Thrusters (empty bar)
Kipping Glides

WOD
Conditioning
7:00 AMRAP of:
 3 Thrusters 90/53#
 3 Pull-ups
 6 Thrusters 90/53#
 6 Pull-ups
 9 Thrusters 90/53#
 9 Pull-ups
12 Thrusters 90/53#
12 Pull-ups
15 Thrusters 90/53#
15 Pull-ups
(continue this pattern until the 7:00 minutes have expired)

Rx+ =CrossFit Games Open 11.6
Same pattern as above with 100/63# and C2B Pull-ups
Scaling for Men Masters 55+ 90/53# and CTB pull-ups
Women Masters 55+ chin must break horizontal plane of bar

rest 4:00

WOD
Tabata Sit-ups -8 rounds :20/:10
score is your lowest number of reps

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