Friday, March 16, 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
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Every 2 for 10 (5 sets):
Squat Clean and Jerk
2 reps, drop between reps @ 70-80% (start at 70% and increase load up to 80% based off of feel)

 

Tabata (rotate after each movement):
Sit-ups
Box Jumps 24/20
Burpees
Goblet Squats 24/16