Thursday, March 7th, 2013

If you are signed up for the Open, you've got to make sure that you are programming in rest days responsibly. It's unlikely that you'll be able to "go hard" all week and then still have enough in the tank for the Open WOD. So, while we will continue on with our normally scheduled programming, base your week around being at your best for the Open WOD (whichever time you choose to do it).

YOU HAVE TO SUBMIT YOUR OWN SCORE ON THE GAMES WEBSITE!  If you don't, you will be S.O.L.  A sign up sheet for Saturday morning (9-12) will be ready by noon.  The other testing times are Friday at 5:15 A.M. or Noon and Thursday night at 6:30. 

STRENGTH:  Deadlift Complex

Do three reps of each variation of the deadlift for 3 rounds.  (3 reps conventional, 3 wide stance, 3 stiff leg is one round) (If you are new to wide stance and stiff leg stay on the lighter side) 

Conventional, Wide-stance, Stiff Leg Wide Stance

WOD:  Every Minute on the Minute for 10 Minutes

5 Clean and Jerks (155/115), max box jumps (24/20) in remainder of the minute.  Score is total box jumps

REC:  10 Rounds of Sprint Down and walk back.  Work to keep your times as close as possible.