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CrossFit Bolton
WODS & News

Wednesday 170215

Five sets of:
Weighted Ring Dips, 4 reps
Rest 1 minute
Weighted Chest-to-bar Pull-ups, 4 reps
Rest 1 minute

Coach Alex’s Notes:
Increase the load over the course of the 5 sets and work your way up to a heavy set of 4.

Five rounds for time of:
15′ Rope Climb, 2 ascents
95/65 pound Thruster, 12 reps
40 Double unders

Scaling Options:
L3: 7 Strict Pull-ups
L2: 75/55, Banded Pull-ups, 20 Doube unders
L1: 65/35, Ring Row, 20 Doube under attempts

Coach Alex’s Notes:
20 minute time cap.

Two rounds, not for time, of:
Banded Pressdown, 50 reps
Banded Pull-apart, 50 reps