1.27.2017 14.2


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