CrossFit Hertford Workout of the Day 04/04/13

Warm up:

500m Row
3x King kong
3x10 Kips
+ Mobility for hips, ankle and shoulders

Skill

Chest to bar pull ups
Thrusters

WOD

Open workout 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
45kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
30kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Results