Monday, Feb. 13, 2017

Mason checks with dad to make sure he’s using the proper switch grip on a heavier lift.

021317 WOD

A. Warm up

200-meter run or 250-meter row, then accumulate 2:00 in front plank

5:00 time cap

B. Front squat

Every 2:00 for 6 sets: 2 reps, building to a heavy double

C. 15:00 AMRAP

In teams of two, with one person working at a time, alternate to complete full rounds each of:

1 ring complex: 2 toes to rings + 2 ring muscle-ups (sub 2 toes-to-bar + 2 chest-to-bar pull-ups)

10 wall balls (20/14) to 10′

100-meter sprint

(Partners must tag out)

+ Optional individual workout

15:00 AMRAP

1 ring complex: 2 toes to rings + 2 ring muscle-ups (sub 2 toes-to-bar + 2 chest-to-bar pull-ups)

10 wall balls (20/14) to 10′

100-meter sprint

Rest 1:00 after each round

>> On-Ramp

15:00 AMRAP

2 ring rows + 2 v-ups

10 DB thrusters

100-meter sprint

Rest 1:00 after each round