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:

 

 

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