WoD for May 26th, 2016

Group: 3 in 3
Air Squats
3-5 Strict Pull-ups (or variance)
Bicycles

MOB: 5’ for Wrists and Shoulders

Strength: Warm-up lifts

Review: Legless Rope Climbs

WOD: Regionals Individual Event #7 (Time Cap: 12 minutes)

21 Thrusters (95/65) a) 75/55 b) 65/45
3 Legless Rope Climbs (15’) a) 5 Rope Climbs b) 10 Rope Progressions
15 Thrusters
2 Legless Rope Climbs a) 3 Rope Climbs b) 6 Rope Progressions
9 Thrusters
1 Legless Rope Climbs a) 1 Rope Climbs b) 3 Rope Progressions

Cash out: Tabata Burpees Score = Total Burpees

Coach’s Notes: Two redline event type movements in today’s main metcon. Most likely, you’re going to have to reset at the bottom of the rope and catch your breath to ensure you don’t miss any reps. Missing a rep will hurt your time and your soul, so make sure you can finish the climb before starting it. Pace the thrusters so that you’re not redlined coming to the rope or you’re just going to have to wait longer and put finishing of the WoD at risk.

MOB: Roll Quads / Lats / Posterior

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