24 Dec 2014

Warm Up:
4 Rounds 30 sec on 10 sec rest Rowing (warm up pace)
Squat therapy

Back Squat:
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%

Front Squat:
1 x 5 @ 65%
3 x 4 @ 75%/80%/85%

WOD:

Borrowed from CFI
CFI Partner WOD

With a partner complete as many reps as possible in 20 minutes:
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups
9 box jumps (24/20") - Step down, no rebounding
12 deadlifts (135/95 lbs)
15 mountain climbers
Cycle thru the exercises, one person working at a time. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps...and so on for 20 minutes.

Post total reps completed as a team.  Your partner does not have to be Rx if you are Rx.  Partner with someone you have never partnered with before.

MODS:
Regular pull ups or as horizontal as you can get ring rows for CTB Pull ups
Less weight for thrusters/deadlifts
Low box jumps