WOD – Sunday 11 January 2015

9AM will go until 11AM.
4PM will go until 6PM.

“Spehar”

For Time:
100 Thrusters (60/40)
100 Chest-to-Bar Pull-Ups
6 mile Run (9.6km)

* May be done as a chipper or partitioned
* Scale weight and pull-up progression as required
* Scale volume as required i.e. half

* 10 rounds of 10 thrusters, 10 pull-ups, Run 1km (Run 600m on 10th round)
* 20 rounds of 5 thrusters, 5 pull-ups, run 500m (Run 100m on 20th round)