Monday 01.23.12

We hope you rested your arms, Warriors!! Pullups are back, and this time we want your chest getting up to the bar. If you can't achieve that, then we want your chin getting as far above the bar as possible. For serious. No cheats. Additionally, we're doing the barbell complex. Because it's an AMRAP, focus on form. No round backs on the deadlift. Nice high shrug and fast elbows on the clean. Full upright lockout position on top of the press. Deep, ass-to-grass squats, and chest to the floor on pushups. A partial rep only hurts you and your progress. Remember, the clock is merely a tool to measure progress and it is NOT the goal for the WOD. If your form is below par, then the time on the clock or the rounds on the board is and are below par, no matter how quickly you moved. Make each rep your best rep. Let's not be sloppy because we know you're all strong enough to rock each rep.

WOD:
7 min of:
3 thrusters (95/65), 3 chest-to-bar pullups
6 thrusters, 6 chest-to-bar pullups
9 thrusters, 9 chest-to-bar pullups
12 thrusters, 12 chest-to-bar pullups
15 thrusters, 15 chest-to-bar pullups
21...24...27...so on, and so on until 7 minutes is up.
THEN:
10 min AMRAP of:
barbell complex (95/65)
[1 barbell complex = 6 deadlift + 6 bent over rows + 6 hang cleans + 6 front squat + 6 push press + 6 back squat + 6 push-ups]