tim
Main – WOD
Scale accordingly. Goal is to get through a combination of 5 C&J and 9 burpees in 40-60 seconds. If that means you need to scale to 95 lbs and just 3-5 burpees… that is OK. Just go all out each round.
Warm-up
Metcon (No Measure)
Row 500 m
DB Ext Rot 3×8 @ 3010
http://youtu.be/dpQspgZW5CM
Air squat warm up/mobility
Weightlifting
Back Squat (4×6 30X0 10lb more than last time)
Metcon (Time)
5 x C&J @ 155/115
9 burpees
Rest 6 min
Metcon (Time)
5 x C&J @ 155/115
9 burpees
Rest 6 min
Metcon (Time)
5 x C&J @ 155/115
9 burpees
Rest 6 min
Metcon (Time)
5 x C&J @ 155/115
9 burpees
Rest 6 min