WOD 10 min. AMRAP 20 sdlhp 25/45 7 power cleans 95/135 7 c2b pullups

REST DAY

Skill Jerk – 4 sets of 6 @ 65% *work on good technique, no press outs.  Try to catch the bar in the dip and rebound into the next rep WOD EMOTM x 14 odd –  AMRAP 5 front squats (65/95) and 7 push ups even – rest

WOD 5 rounds for time 6 power snatch 95/135 12 over the box jumps 20/24 (hang PVC pipe off box and perform jumps laterally over pipe) GREAT JOB TO EVERYONE WHO COMPETED IN THE OPEN!  We will be posting results from the competition this week.

Congrats on a SOLID finish of the 2014 Open! We all knew thruster and burpees had to show up and surprisingly they were a good ending!  You should all be proud of your accomplishments during this short time.  Team WOD – teams of 2 400 meter run 5 ... Continue Reading