Friday, 5 April 2013

WARM UP/MOVEMENT PREP - TBD

CONDITIONING
Complete as many rounds and reps as possible in 4 minutes:
15 Thrusters, 100/65#
15 Chest-to-Bar Pull Ups

If 90 reps (3 rounds) are completed in less than 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in less than 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in less than 12 minutes, time extends to 16 minutes.
Etc., etc.

STRENGTH
If you still have it in you after your METCON, choose one of the following and attempt to set a new PR:
Deadlift
Overhead Squat
Shoulder Press

Carl Paoli of gymnasticswod.com breaks down Open WOD 13.5 -



Mobility WOD Open WOD 13.5 prep and strategy -