1/6/2016

5
Jan

1/6/2016

For skill, work up to the highest weight you can do a turkish get up (find weights for each arm)
For the metcon, you have 3 minutes to complete 8-5-2 of deadlifts, burpees over bar, and knees-to-elbows. This means you’ll do 8 deadlifts, 8 burpees, 8 KTE, then 5 deadlifts, 5 burpees, etc. If you complete the work under 3 minutes, you may rest the remaining time. At 3:00, start a new round of 8-5-2. Continue in this fashion until you cannot complete the work in the 3 minute interval. No matter what, you must complete 3 rounds, even if you do not make the interval time cap. Simply continue as fast as you can right into the next round until you complete 3 rounds. Your score is total reps. If you need to resort to completing 3 rounds for time, your score is 135 (total reps for 3 rounds of 8-5-2) and in “notes” write the time you finished.

Skill: Turkish get up

Conditioning

Every 3:00 for as long as possible:
8-5-2
Deadlifts, 225/155#
Burpees over bar
Knees-to-elbows