THURSDAY (28 JAN 2016)


Warm-up Run 1 laps in Hayes
-1 lap backwards & Skipping
-20 Lunges (F & B)
-20 Air Squats
-10 Burpees
-Hip Stretching
-PVP DL Practice
Location Hayes
Strength / Skill Pulling
Location Hayes Gym
Beginner 5 x 20' rope climb, 1 min rest between
Proficient 5 min AMRAP
20' rope climbs
or
5 x legless rope climbs w/ 1 min rest
lock on way down
Competitor 5 x legless rope climb w/1 min rest.  Start from seated position.
lock on way down
WOD Location 62' Room
Equipment In Room
Beginner
Level 1
All levels same, scale or adjust as needed:

4 Min AMRAP
12 x Toes 2 Bar
12 x HR Push-ups
12 x Air Squats
THEN 4 MIN REST
4 Min AMRAP
12 x Burpees
12 x DB Snatch (75/45)
12 x Sit-ups
THEN 4 MIN REST
4 Min AMRAP
12 x Pull-ups
12 xKBS (53/35)
12 x Box Jump (24/20)
Proficient
Level 2
Competitor
Level 3
Substatutions / Notes Beginners should cut reps in half
DB Snatch is 6 each hand
Scale DB Snatch weight as needed
Scale KBS weight as needed
Box jump height might not be exact.  

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