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A Rob Labar Gym
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CrossFit Teens 3.13.14

13-Mar-14
Warm up:
250m Row
15 Jumping Jacks
15 mountain climbers
15 Burpees
100m run
Review OHS
Pull up progression
WOD: A   Variation on 14.2
14.2 (scale accordingly, of course!
4 min 10 OHS (95/65) – We’ll do 65/42 Varsity, 42/22 JV
10 C2B pull ups (we’ll just do pull ups or Ring Rows)
use a band to make sure you get up   there!
on   a running clock perform 2 rounds as quick as possible. Each round increase   your reps by Varsity= 2, JV = 1.
Each round is limited to 4 minutes.   Climb as high as you can.
Min 0-4, 2 rounds of 10 OHS (65/42), 10 Pull Ups
Min 4-8, 2 rounds of 12 OHS, 12 Pull ups
Min 8-12, 2 rounds of 14 OHS, 14 Pull Ups
Min 12-16, 2 rounds of 16 OHS, 16 Pull Ups
JV: Round 1: 7 OHS (scale to FS if needed) (42/22), 7 Ring rows or banded pull ups

Increase reps by 1 per round

If you fall off the ladder, complete the   hightes round you have gotten to. Do it as an AMRAP

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