151229 ~ Heavy Day

Start thinking about your 2016 goals.....it's only a couple of days away!!  If you have accomplished one of your 2015 goals, please make sure you check them off on the board.....i'm watching!!

Conjugate Strength/Skill:

10 min to find 2rm C&J

Then…

AMRAP 7 Minutes
Unbroken sets of 3 Ring MU or Bar MU, or 7 chest to bar pull-ups
Each set is worth one point.

Conditioning:

3 Rounds For Time:

3 Rounds
10 Burpee Box Jumps (24/20)
10 Deadlifts (275/185#) or 80% 1RM DL

Cash Out:

9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.




No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.