Sunday, March 18, 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:
Strict Press
5-4-3-2-1
Build up to a heavy single

Conditioning:
For time:
800m Run buy-in then…
6 Rounds of:
7 C2B pulls Fx: pull-ups KBS
10 Goblet squats 32/24 Fx: 24/16  Rx+: Thrusters 95/65
13 Box Jumps (24/20”)
*22-minute cap