Saturday March 8, 2014

8am class – WOD will be done with a partner. First round will be completed by Partner A, while Partner B holds a plank. Switch.  If the two rounds are completed prior to the start of the next 3 minute cycle, both partners will do sit-ups until the next cycle begins.  WOD will end after the round of 20s if the team gets that far.  Modify as necessary.

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of:

10 overhead squats 10

chest-to-bar pull-ups

From 3:00-6:00 2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00 2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

…… follow same pattern until you fail to complete both rounds