Wed 12/31: Closed
Thur, 1/1: Closed
WOD 12 29 14
A. BS (5×4) AHAP OR (1 Slow Snatch with pause: Slow from ground to mid thigh, full speed snatch after mid thigh) 7×1 @ 55%. Tempo: 4 full seconds from ground to mid thigh.
B. 5 Rds:
1 set BP @ (74%). *sub pushups if needed.
1 set K-Pullup (CTB if possible). Scale down if any set drops below 7 reps.
1 u/b WB set. The set is over if the ball stops moving. This is not a ME set. Maximize total reps over all rds.
Score is three parts: Total BP, Total K-PU, Total WB.
Rest as needed between rds. Max rest between any two exercises is 3 minutes.
Extra: Perform the other part of A.