WOD 11.12.15

CrossFit Silos – CrossFit

Metcon

Weightlifting

Weighted Pull-ups (5@70%, 5@80%, 10@85%)

Bent Over Row (3 X 10 – same weight)

Metcon

Helena (Time)

12:00min Time Cap

RX 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 100x Double Under jump rope.

Master RX 30 – 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 100x Double Under jump rope.

Master RX 40 – 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 100x Double Under jump rope.

Master RX 50 – 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 50x Double Under jump rope.

Master SC 30 – 2rds of 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 200x Single jump rope.

Master SC 40 – 2rds of 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 200x Single jump rope.

Master SC 50 – 2rds of 21x 1pood (men)/18-20# (women) KBswings, 12x jumping pull ups, 100x Single jump rope.

Scaled 2rds 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 200x Single jump rope.

Beginner 1rds 21x 1pood (men)/18-20# (women) KBswings,12x jumping pull ups, 100x Squats.

SCORE = time in minutes and seconds to complete, incompletes will get reps added.

Cool Down

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