Monday, March 2

fntdmonday

Awesome turn-out for the first Open WOD 15.1!  Come join us next week for 15.2! Registration will start again at 4pm and the first heat after the workout briefing at 5:15 will be at 5:30!  Come support your fellow athletes!

ALSO: DON’T FORGET TO SUBMIT YOUR SCORES BY 5PM TONIGHT FOR 15.1 AND 15.1A

Lift

12 minutes to establish a 1 rep max Overhead Squat (3-2-2-1-1-1-1)

Please take a portion of the warm-up/lift transition to discuss proper (behind the neck rack to overhead) and dumping/bailing technique.

WOD

4 rounds for time of:

Row 500 meters

Overhead squats, 10 reps

 

L1- choose weight

L2- 115 lbs/75 lbs

L3- 155 lbs/115 lbs

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