WOD 11.30.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Death by Pull-ups (AMRAP – Rounds and Reps)

First minute perform 1 pull-ups, 2 minute perform 2, and continue adding 1 pull-up per minute on the minute until you can do no more. Record the round and reps complete :

(I did 12 pull-ups in the 12th minute, but only 10 in the 13th = 12 rounds and 10 reps)

Metcon

Row – Hand Release Push-up (4 Rounds for reps)

4 Rounds –

2 minutes to accomplish:

200M Row

Max Hand Release Push-ups

Score is the Push-up rep count, must lift both hands off the ground at the bottom of every push-up. Coming out in the “worm” is acceptable.

Rest 2 minutes between rounds.

Cool Down

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