Warm-up
800 meter run
10 Air Squats
10 Push ups
10 Pull ups
Stretch/ roll out and Rock and Roll on 14.2
Here's the deal, I understand they are chest to bar pull ups and that the o/h squat weight is set. If you need to scale the weight or the pull ups and your NOT registered then you do that!!!
If you are part of the open team and you can not get a chest to bar or do the o/h squat at the weight requirement you will try, get your score and then go again at the start of the next 3 min cycle. You are not going to stop at 10 overheads! I want you to get a good workout in! So after you fail, on the next 3 min you can decrease the weight if you need to and do regular pull ups or use a band. There will be a 15 min cut off. Then we will start another heat!
Metcon: 14.2
As many reps in 3 mins as you can of: 2 rounds of: 10 Overhead Squats, 95/65 lbs 10 Chest-to-bar Pull-ups If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12. If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14. If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16. Follow the same pattern until you fail to complete both rounds within 3 minutes.
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