Tuesday 131015

Gaming the WOD

Gaming the WOD

Last One Standing.

For all of you who finished dead last today – who still had a round to go when everyone else was crumpled on the ground.

For all of you who loaded the least amount of weight on the bar, and had to make the most modifications.

For all of you who got the least number of rounds, or who got cut off by the time cap.

You did it, you got in there and you rocked it.

You beat the hundreds of millions of people who decided to stay home, who decided to sit on the couch and watch a movie or who decided to sleep in.

You beat them. You rocked it.

You were the last one standing. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength:
10 mins to Establish a 3 RM Deadlift

Strict Pullups 3x Max reps 1 min rest between (scale to where you can perform at least 10 every round, bands only)

WOD:“Carolina”
8 min AMRAP

5 Power Cleans 185/123 
5 Ring Dips

Cashout: 5-TGU each side
Team cool down, light row 1k, bike, run, PNF or static stretch 5-7 min 

CF Endurance:
Run a 5k

WOD: BB Complex 6×3 perform 3 reps of ea before moving to next 
Power Clean 95/63
Press
Back Squat
Good Mornings
Behind Neck Press
Front Squat

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