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OUR BLOG

Mon.10.14.13

By CoachBo | In WOD | on October 13, 2013

Warmup: Burgener Warmup, Junkyard dog (you KNOW you love it!)

Strength: Find your 1 RM of Snatch
Work up to your 70% Max, then 5 @ 75%, 3 @ 85%, 1 @ 95%, keep going until you find your new 1 rep max

WOD:
CrossFit Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115#/75# pound Shoulder to overhead, 5 reps
115#/75# pound Deadlift, 10 reps
15 Box jumps, 24/20″ box

Scale weight as needed. Record your rounds and weight in your journals

Roll out and stretch

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