4 rounds with a 20 minute cutoff of:
3 Rounds of the Press Series and 1 400m run = 1 Round
3 Shoulder Press 135/95
5 Push Press
7 Split Jerks
400m Run

Tell us on our FB page what you are learning from the OPEN???

Wod:

7 rds with a 20 minute cutoff of:

5 Kb/db squat cleans 55/35
5 kb/db thrusters
5 kb/db push press
10 walking lunges in the front rack position

Congratulations to all the athletes that braved 14.2 and found out they COULD do a few, if not many CTB pullups!
Make sure you post your scores by 6pm tonight so we can validate them.

Todays WOD:

Skill work: Med Ball Cleans-work on perfecting the hip-shrug-drop

WOD:

150 Wallballs 9 minute cap
if you make it to the 150 mark you will be rewarded with 100 double unders in the next 3 minutes...if you don't make the 150, run a 400 for time immediately at the 9 minute mark!!! Your score will be the number of double unders you complete!

Workout 14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

Just a reminder we will be at the box tonight at 7 to show the live coverage of the release of 14.2! Come and watch!
Strength: 7x2 Shoulder Press
-THEN-
500m Row
Rest 90sec
500m Row
*You must stay strapped into the rower during the rest.