Strength & Conditioning: 15 December 2015

Strength:

15 Minutes to find heavy single on the thruster. Record your number

Skill:

Pull up work. Those without pull ups, work on progression. Those with pull ups, work on kipping flow and chest to bars.

Max Chest 2 Bar Pull Ups in 2 minutes. For those with out chest 2 bars, choose a benchmark movement. Kipping pull ups, banded pull ups at a specific resistance, ring rows at a specific height etc.

WOD:

11.6/12.5
 7 minute ascending ladder of Thrusters and Chest 2 Bar Pull Ups +3 (100/65)
 IE 3 Thrusters, 3 C2B, 6 Thrusters, 6 C2B 9,9 12,12 15,15… until the 7 minutes are up.