WOD 9.16.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

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

Bent Over Row (5 @ 70%, 5 @ 80%, 10 @ 80%)

Metcon

21 Thrusters 21 Pull-ups (3 Rounds for time)

3 Rounds (9-7-5 = one round)

Thrusters (95#/65#)

Pull-ups

3 minute rest

you will have 63 reps of each by the end of this WOD, whoot!!

RX+ = chest to bar pulls

record the splits, you will need to record splits for scores.
This is 9 thrusters and 9 pull-ups, 7 thrusters and 7 pull-ups, 5 thrusters and 5 pull-ups. Then rest 3 minutes, and do it again. Speed… think speed.

Splits mean you need the time that you finish the 5th pull-up in last set. Math will be necessary.

Cool Down

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