WOD 03.06.15 Friday

WOD

15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

  • 10 overhead squats (95 / 65 lb.)
  • 10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

  • 12 overhead squats (95 / 65 lb.)
  • 12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

  • 14 overhead squats (95 / 65 lb.)
  • 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled/Teen/Masters 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

  • 6 overhead squats (65 / 45 lb.)
  • 6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

  • 8 overhead squats (65 / 45 lb.)
  • 8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

  • 10 overhead squats (65 / 45 lb.)
  • 10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

*Masters Women 55+ do jumping chest-to-bar pull-ups

Extra Credit MOFO

Alternating 5 sets of each exercise to completion

  • 7 Front Squats, (70% of 2 Rep Max)
  • Rest 1 minute
  • 7 Push Press, (70% of 2 Rep Max)
  • Rest 1 minute

* Start at 70% of 2 Rep Max and build slowly without failing
** Reps should be perfect and fast