3-7 WOD

Buy in…
5 Kips
10 PVC or Bar OHS
10 Side Planks


Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scale Options
If you can’t do CTB, then do pull ups. If you can’t do pull ups then do ring rows.
We will scale to front squats and goblet squats instead of OHS.

* If you are doing the Open and doing the WOD on Saturday come in and do 2-3 rounds of 5 and 5. Then row or bike for 15-20 minutes at 50-60%.

Cash Out…
Run an easy 400
Bridge Work
Roll out calves
Roll out lower arms

“If we get everything that we want, we will soon want nothing that we get.”
~Vernon Luchies


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: