August 24th, 2013

WOD

1. Not for time:

3 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

5 reps (each arm) of kettle bell single arm, alternating presses

5 banded (strict) pull-ups

Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.

* 5-6 rounds of pull-ups and KB presses

2. For time:

400 meter row

21 Burpees

300 meter row

15 Burpees

200 meter row

9 Burpees

200 meter row

9 Burpees

300 meter row

15 Burpees

400 meter row

21 Burpees

1. FS: worked up to 185 before back started to tighten up

BS: worked up to 255

2. 15:15

Burpees unbroken