Warm-up, (15min): 4 Corners – Lunge from corner to corner. 3 rounds 10 Push-ups, 10 Sit-ups, 10 Air Squats, 10 Groiners. Dynamic Stretch
Strength, (15 min.): Strict Press
5/50 4/60 (3/70)3
WOD: 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00 min.
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00 min.
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00 min.
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
If you cannot keep up, complete a 9 min. AMRAP at the 10/10 Rep Scheme.
Men’s wt. 95/65(55+) Women’s wt. 65/45(55+)
55+ Do chin over bar pull-ups.
Icing: Dragon 2 Min. each side