1872 Ackley Cir #10
Oakdale, CA 95361
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Kind of "Girl"y

May 14, 2015

Thursday’s WOD is a Barbara-esque rep scheme – 5 sprint triplets with 3 minutes rest between sets.  If the first round takes you longer than 5 minutes, price but you are able to complete the movements as prescribed, you will need to scale the reps down – maybe 15/20/25.  Ideally, visit this site the working sets should be in the 3-5 minute range, with 3 minutes rest after each set.

If you complete your first round in 3:30, look at the clock and add 3 minutes.  Your next round begins at 6:30.  If you complete that round at 10:05, your next round begins at 13:05 and so forth.

For scaling pull-ups, I recommend banded pull-ups, body pulls or even kettle bell swings over jumping pull-ups, as your legs will get plenty of work on the Box Jumps and Wallballs.

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Workout of the Day

5RFT

20 Chest to Bar Pullups

25 Box Jumps 24/20

30 Wallball Shots 20/14

Rest 3 minutes after each round.  Score is total time to complete, with rest included.

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