Monday, March 3, 2014

Remember that you must enter your Open score by 8 p.m. tonight.  The Games rule is 5 p.m. Pacific, which is 8 p.m. our time.  If you still need to do 14.1 or want to redo it, we'll do that after today's WOD. If you have signed up for the Open it is not too late.  You just need to have the WOD completed and be registered with your score entered by 8 p.m. tonight


Arm/Leg Swings
250m Run
2x10 of:
Kipping Glides
DB Straight-leg Deadlift
DB Press

WOD
Conditioning
4 RFT
12 Pull-ups (strive to get at least one C2B each round
  9 Deadlifts 115/73#
  6 Hang Power Cleans 115/73#
  3 Jerks 115/73#

Rest 3-5:00

PMOD
Practice C2B Pull-ups using a variety of grips (Alternate i.e., one hand pronated and the other supinated, both hands supinated)

Practice Toes 2 Bar using a kip or strict movement

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