Friday, Feb. 26, 2016

Oh good, we just did lunges and pull-ups on Wednesday. Here’s to being prepared for 16.1! Go get um, Upcountry — we believe in you!

16.1 Ready

022616 WOD

A. With 5:00 on the clock, cycle through:

100-meter run

10 Russian step-ups

10 pass-throughs

10 figure eights (10 per direction)

B. Stretch / mobility

C. 20:00 AMRAP

2016 CF GAMES OPEN PARTICIPANTS

25-ft. overhead walking lunge (95/65)

8 bar-facing burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

SCALED
Complete as many rounds and reps as possible in 20 minutes of:

25-ft. front rack walking lunge (45/35)

8 bar-facing burpees

25-ft. front rack walking lunge

8 jumping chin-over-bar pull-ups

MASTERS & TEENS

Modifications will be given at the gym

NONPARTICIPANTS

20:00 AMRAP

100-meter run

8 burpees

100-meter run

8 pull-ups

C. Cash out

3 x 12 glute hip bridges

3 x 10 good mornings

3 x 0:30 flutter kicks with 0:30 rest