Monday 11/2/15 - Down & Up

MAIN WOD

​W: Jog 1 mile

5 Sets @ Easy Pace: 3-6 Front Squats 3-4 Hollow Superman 3-4 Kipping Chest-to-Bar Pullups

Notes Front Squat: Gradually add weight on the front squats, building to working weight for the WOD and reducing reps as the weight increases.

M: For Time: 10 Front Squats, 205#/135# 20 Chest-to-Bar Pullups 8 Front Squats 16 Chest-to-Bar Pullups 6 Front Squats 12 Chest-to-Bar Pullups 4 Front Squats 8 Chest-to-Bar Pullups 2 Front Squats 4 Chest-to-Bar Pullups

Front Squats → 65 – 70% C2B → Banded → Pull Ups → Ring Rows

VIRTUOSITY V:1 Warm Up V:2 Learn

V:3 Review: Air Squat, KB Swings, Sit Ups, Rowing

V:4 12:00 AMRAP 15 Air Squats 15 KB Swings 15 Sit Ups Row 500m/400m (Men/Women)