Friday, 1 November 2013

WARM UP (15 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

5 rounds for time:
5 Jerks, 155/105# (Push Jerk or Split Jerk allowed)
10 Box Jump Overs, 24/20” (Beginner = touch on top; Intermediate = no touch, completely over)

EMOM for 15 minutes:
Minute 1 complete 1 Chest-to-Bar Pull Up + 1 Ring Dip
Minute 2 complete 2 Chest-to-Bar Pull Ups + 2 Ring Dips
Minute 3 complete 3 Chest-to-Bar Pull Ups + 3 Ring Dips
Minute 4…, etc., etc.
• Beginners sub Pull Ups and Bar Dips.  Continue up the ladder until you fail or time runs out.  If you fail to complete a round within a minute, restart the ladder at 1 of each and begin the climb again continuing this pattern until the 15 minutes elapses.

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