150116

Pre-Wod:
5 min EMOM:
6 x 8 yard sprint
5 Burpee Box Jump Over (Scale Burpees if necessary to make the time cap)

Workout of the day for Friday, January 16th, 2015:

Skill:
Butterfly Pull-Ups
3 Rounds: 15 Seconds Just Arms, Rest 15 Seconds
3 Rounds: 15 Seconds Just Legs, Rest 15 Seconds
3 Rounds: 15 Seconds Controlled Full Butterfly, Rest 15 Seconds

21-18-15-12-9-6-3 reps for time of:
75/55-lb. Overhead Squat
Abmat Sit-ups 30/20-lb
Back extensions (Sub Good Morning 45/35-lb)

Optional Row Wod:
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

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