Announcements - congrats to the Firsties on being less than 100 days to graduation - keep up the fire!! We will meet in the '62 room of Arvin. I will not be able to make it in the morning, my wife is out of town and I can't leave my little guy solo!!
Equipment required - dumbbells of various weights for Part 1 and medicine for Part 2.
Warm-up and instruction - upon arrival start your individual warm-up. Focus on doing some air squats and push-ups to get your legs and arms warmed up. Matt will discuss points of performance for the two movements.
You can do a stagger start.
Part 1: Goblet squat ladder
You have 1 minute to complete 5 goblet squats. Start with a 30 lbs. dumbbell (men) or 15 lbs. for women. After you successfully complete 5 goblet squats, rest the remainder of the minute and then add 10 lbs. to the load.
After you can no longer complete 5 goblet squats in 1 minute, you are done.
NOTE: Dumbbell starts from the ground.
Rest 2 minutes and get ready for Part 2.
Part 2: Weighted pull-ups beat the clock
For Part 2 you will do 1 weighted pull-up (20/12 lbs.) the 1st minute and rest the remainder of the minute. Then do 2 weighted pull-ups the 2nd minute and rest remainder. Continue this sequence until you cannot complete the required number of weighted pull-ups in the time prescribed.
NOTE: Scale as needed, but the focus is doing weighted pull-ups, not a high volume of pull-ups. Yes, if it were unweighted you could do a whole lot more, but that isn't the intent of this WOD.
Post max loads for Part 1 and number reps for Part 2 to comments.