WOD Friday March 11th

Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. 

Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10 Empty bar overhead squats

    1. Every minute on the minute for 10 minutes:

1st minute: 2 Overhead Squats @ 80-85%

2nd minute: 4 Deadlifts @ 70-75%

2. As many rounds as possible in 8 minutes:

8 Handstand Push ups

8 Kneeling Squat Jumps

Immediately followed by

As many reps as possible in 6 minutes:

Power Clean and Jerks @ heavier

This weeks Open Workout:



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s