Friday 2/12/16

Friday 2/12/16

 

 

1. Back Squat
3x10 @ 50% of 1RM Back Squat

2. Open WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb. (Scaled: 65lb)
Women use 65 lb. (Scaled: 45lb)

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

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LEVEL III
1. Back Squat
3x7 @ 70% of 1RM Back Squat

2. Open WOD 15.5