Thursday, February 20, 2014

One week until the On-line Open begins.  
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Hitting the Box Jumps during Crystal!!!!


Arm/Leg Swings

2 Rounds of:

10 Shoulder Dislocates

10 Good Mornings

10 Wall Squats

10 Push-ups



MOD

EMOM x 12
Odd:  5 OHS
Even:  ?? DU’s (pick a number based on your skill level even if it is only 1 or 2)



WOD

Conditioning

Open Workout 11.6

7:00 AMRAP of:

  3 Thrusters 100/63#

  3 Chest to bar pull-ups

  6 Thrusters 100/63#

  6 CTB pull-ups 

  9 Thrusters 100/63#

  9 CTB pull-ups

12 Thrusters 100/63#

12 CTB pull-ups

15 Thrusters 100/63#

15 CTB pull-ups

(continue this pattern until the 7:00 minutes have expired)

Scaling for Masters 55+ 90/55# and CTB pull-ups

Women Masters 55+ chin must break horizontal plane of bar



PMOD

2 Sets of Unbroken Air Squats for max reps, rest as needed between your sets



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