Friday WOD 9/25/15

Warm Up:

Tabata:
Burpees
Drop Squats
Inch Worm Push Ups
Kip Swings

Strength:

Squat Cleans 3-3-3-3-3

WOD:

Bako WOD 1
“The Flying Dead”
3 Rounds For Max Reps:
30 seconds of Work – Athletes choice of pull-up variation for points (bar muscle-up, chest to bar pull-up, pull-up)
15 seconds of Rest
30 seconds of Work – Deadlift – Athlete chooses load
15 seconds Rest

*Once a muscle up or chest to bar pull-up or pull-up has been completed the athlete must continue that movement for the remainder of the workout. Deadlift weights must be chosen at the beginning of the workout and weight cannot be adjusted after the start of the workout.

RX: Choice of Bar MU or C2B pull ups.
Men’s weight choices: 225, 275, 315, 365 lbs.
Women’s weight choices: 155, 185, 225, 255 lbs

Almost RX: Choice of C2B pull ups or regular pull ups.
Men’s weight choices: 185, 225, 275, 315 lbs.
Women’s weight choices: 125, 155, 185, 225 lbs

Scaled: Kettlebell High Pulls (kettlebell starts from hang position).
Men’s weight choices: 135, 185, 225, 275 lbs.
Women’s weight choices: 95, 125, 155, 185 lbs