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March 28, 2014

14.5 Thrusters and Burpees
A lot of firsts in this years Open! The first “for time” workout ever! We will be running Saturday’s Open workout a little differently than previous weeks. There will not be heats. Each judge will have a stop watch and you will sign up and go in order as people finish. This will get us done faster and no one will ever be working out alone! See you all Saturday!

Strength 

1-1-1-1-1-1-1

Snatch

Find a max effort Snatch for the day.   If you are new to weightlifting try not to resort to yanking the bar off of the ground and performing a power snatch.  Ride the bar down into the bottom of your squat and increase the load only if you are successful.

WOD

AMRAP in 12 Minutes

10 Toe-To-Bar
10 Deadlift 225/155lbs
200M Run

Off Ramp WOD

AMRAP in 12 Minutes

10 Knees-To-Elbows, Knee Tucks or Sit-ups
10 Deadlift
200M Run

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