2 rounds of:
5 Hang cleans (bar)
5 Presses (bar)
10 minutes of work:
Even minutes, do 2 weighted pull ups
Odd minutes, do 2 Overhead squats at 80% 1RM
Reps 15-12-9 of:
Overhead squats (95 lb./65 lb.)
Rest 5 minutes, then complete “Helen” with chest to bar pull ups:
3 rounds of:
21 Kettlebell swings (53 lb./35 lb.)
12 Chest to bar Pull-ups
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The first workout for the 2014 Open will be announced next Wednesday!! We want everyone to register and play! And before you say, “I’m not good/strong/fast enough”, understand the Open is about participation! You have not ever experienced anything like it, I promise. It’s really fun each week to complete the WODs with your friends cheering you on!
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