Scheduling/Programming update: For the next four weeks, we will make a few modifications to our program:
- Thursday will be the first attempt at the CF Games Open WOD
- Friday will be a programmed REST DAY/Open Gym.
- Saturday will be our primary CF Games Open WOD day.
- Sunday will have a programmed workout but can also be used to re-attempt the CF Games Open WOD.
WOD 03 12 13
A. 2 Push Jerks every 90 seconds for a total of 15 minutes. Start around 70%, and work up to 85-90%% of 1RM. Target a higher final weight than 02 22 13.
B. 12 min:
4 Rounds of:
10 Over-the-box Burpees (24″/20″) (begin with jump, no need to stand at top of box)
10 STO (115/75)
With remaining time: max rep Muscle Ups or CTB Pullups or Pullups or Banded Pullups
Score is total reps completed (8 MU completed = 87 reps)
C. 20 (Adv: 50) GHD Situps total in as few sets as possible
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