Friday Class Times: 5:30a, 4:30p, 5:30p, maybe 6:30p if athletes need to be judged for open WOD.
Read yesterday's post (below) if you haven't already to get an understanding of the different way we'll be running classes today. Watch this video to review the standards for the workout. Even if you fully understand the standards, it is perfectly normal to be no repped occasionally. You will become increasingly mentally and physically fatigued during the WOD and may fail to reach below parallel, fail to reach full hip, knee and arm extension, or fail to make contact with the bar on a pull-up. That is totally fine - it happened to the elite athletes who demoed the WOD last night - so just keep moving through the WOD. This one is gonna be fun... and tough! Embrace the suck :-)
WOD: An ascending ladder consisting of:
Every 3 minutes for as long as possible:
From 0-3 minutes: 2 rounds of 10 overhead squats and 10 chest-to-bar- pull-ups
From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups
From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups
Same pattern continues a long as you can go until you fail to complete both rounds. Weight for overhead squats is 95/65#s