February 29th 2016

WOD 1 : 

As many reps in 10 mins as you can of:

Row, calories, 4 mins

Rest 1 min

Kettlebell Swing, 24/16 kg, 3 mins

Rest 1 min

Back Squat, males = bodyweight/females = .75 bodyweight , 2 mins

Rest 1 min

Shoulder-to-Overhead, 95/65 lbs, 1 min

This Test will be done in pairs.


WOD 2 : 

9-7-5 reps, for time of:

Muscle-up

Squat Clean, 70/50kg

Toes To Ring

Please note all movements on rings must be performed unbroken, every time you break 200m run penalty.

Fitness :

Bar muscle up or strict pull up (unbroken)

Squat clean 60/40

TTB (unbroken)

 

Scaled:  

Ring row (30/20/10 reps)

Unbroken Squat Clean manageable 9-7-5

FSU (30/20/10)

James Davidson

ne37 1pr