WOD 5/22

A. Skill Practice Warm Up: Spend 8 minutes working up to a challenging Thruster out of the rack (80-90%).

14:00 EMOM
Min 1 – 2 Front Squat
Min 2 – 3 Strict WTD Pull-ups
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max

B. GI Jane
100 Burpee Pull-ups for Time
*time recorded
*Cap 15:00

Scaling Guide:
– 10-15 minutes, about 8 reps a minute.
– Scale to 75 then 50 total reps.
– Jump or kip only no bands today

Optional ‘Cash Out’:
3 Rounds
15 Heavy Russian KBS
15 box jumps

NEXT WEEK – MONDAY, MAY 29
CFA WILL BE OPERATION 9 & 10 AM CLASSES ONLY