WOD 01/27/17

A1: 400M Run For Time

A2: 3 Minute AMRAP of:

1 WallWalk
5 Ring Row
10 Air Squat

B: Bar Muscle-ups – 10 Minutes

10 Minutes Max Reps or 30 For Time or 1-5 EMOM X 10 or 10 Minutes Practice=

C: 3 Minute AMRAP of:

5 C2B Pull Up
5 T2B
10/8 Calorie Air Bike

Group 1 Will Have 5 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable);

Break class into two groups. Group 1 will perform C, while Group 2 Judges Group 1. Once Group 1 has completed C, they will rest 5 Minutes. While Group 1 Rest, Group 2 will Warm Up for C. After 7 Minutes Group 2 will complete C and Group 1 will Judge Group 2.

The idea is to practice both judging and being judged using competition movement standards.

D: 3 Minute AMRAP of:

5 C2B Pull Up
5 T2B
10/8 Calorie Air Bike

Break class into two groups. Group 1 will perform D, while Group 2 Judges Group 1. Once Group 1 has completed D, they will rest 5 Minutes. While Group 1 Rest, Group 2 will Warm Up for D. After 7 Minutes Group 2 will complete D and Group 1 will Judge Group 2.

*D: Handstand Walk – 10 Minutes

10 Minutes Accumulate Max Distance or 12 Minutes of Practice