| 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. |
THURSDAY (28 JAN 2016)
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