(Competition / Lactate Threshold 8-12 min)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
2x
3 Poles each w/jog back:
Power skip for form > Kareoke > Butt Kick
Then:
1 pole backward spiderman
1 pole broad jump
Then:
PVC work > 10 wall squats > couch/fig 4/pigeon
WOD
15.5ish: AMRAP 15 min: If you don’t finish each set within the 3 min span… keep going for a total work time of 15 min
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95 / 65 lb.)
10 Chest-to-Bar Pull-ups
(If you finish before 3 min – rest the remainder of that time)
From 3:00-6:00
2 Rounds of:
12 Overhead Squats (95 / 65 lb.)
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats (95 / 65 lb.)
14 Chest-to-Bar Pull-ups
From 9:00 – 12:00 min
2 rounds of:
16 Overhead Squats (95 / 65 lb.)
16 Chest-to-Bar Pull-ups
From 12:00 – 15:00 min
2 Rounds of:
18 Overhead Squats (95 / 65 lb.)
18 Chest-to-Bar Pull-ups
