Sunday, March 25, 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 – 1:30PM)
A coach must be present during an Open WOD attempt

Strength:
3 Super-Sets of:
Bench Press x 5 reps
Strict Pull-ups x Max Reps
-Build up to a heavy set of 5 on bench press and score total pull-ups completed

Conditioning:
For time*:
500m Row
30 Overhead Squats (75/55#)
30 Burpee Pull-ups
500m Row