Friday - March 7th, 2014

Friday - March 7th, 2014


This is really going to stink.  For those of you not doing the Open, if you're OH Squat form is not up to par, either go SUPER LIGHT to work on your form, or do Front Squats instead...

Skill/Strength

So everyone (especially those who are participating in the Open might want to hold off and do Skill/Strength AFTER the WOD).  Might be wise, but it's up to your trainer.  

Deadlift 3-3-3-3-3

recovery of FOAM ROLLER (make it your best friend/enemy today)

WOD

Every 3minutes for as long as possible:

10 OH Squats (95/65)

10 Chest to Bar Pullups

x2 rounds (in 3minutes or less)

(if you finish in 1:28, then you have until 3:00 to REST)  if you complete both rounds to it's entirety, then you go on for another 3minutes but your reps increase by 2 on both exercises.

12 OH Squats (95/65)

12 Chest to Bar Pullups

x2 rounds (in 3minutes or less)  if completed, continue for another for another 3minutes (from minute 6'-9') at 14/14, etc.

Your trainer will explain this to you in more depth during class..


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