Thursday, March 8, 2018

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 3:15PM)
A coach must be present during an Open WOD attempt

Strength/Skill:
EMOM 10:
Odd Minutes = Max Reps Kipping HSPU (Rx athletes may use deficit)
Even Minutes = 40 Double-Unders (or 1 minute of practice)

Conditioning:
2 Rounds:
800m Run
20 Burpees over the bar
20 Push-Press (115/80#) Fx = 95/65#
*20 Minute Cap