Wednesday March 11, 2015 – Comp Group

Wednesday March 11, 2015 – Comp Group

Come join us tomorrow at 9PM for the Open Announcement and throw down. Open to all, you don’t need to be signed up to come and do the Open WOD.

 

Warm up

2 Rounds
10 X HR Pushup
10 X Snatch Grip Push Press (dowel first round, barbell next)
10 X OH Squats
10 X Wall Balls

Gymnastics/Skill

2 Rounds (not for time, 10 min max)
3-5 Muscle Ups (Rings preferred but bars is ok)
10 Pistols
10 Kipping HSPU

WOD

EMOM 15 minutes
min 1 5 Push Press
min 2 15 Burpees
min 3 25 DU

Olympic/Weightlifting

1a) Snatch Deadlift 5 x 3
1b) Snatch Balance – using a rack 5 x 3
1c) 1 1/4 Back Squats – just moderate weight 5 x 3

Perform exercise a rest 60 sec

then exercise b rest 60 sec

then exercise c rest 60 sec
repeat

CFC - Author

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