WOD for Thursday 3-12-15March 12, 2015
Open registered athletes. It is recommended that you don;t work any of the weightlifting actions. I suggest the following short metcons
EMOM x 5 – Ten LEGIT Box Jumps, no step ups.
Beyond that, you may want to fine tune double unders or thrusters, fast cycle burpees and/or wallballs and know where you are on the c2 row. For instance, you should have a good idea of how many calories you can row at 80–85% full effort.
Athletes not registered for The Open.
Back Squat 4×8 @ 80-85% total effort. Tempo 2-1-1-1.
then, your choice of one pulling action
4×8 Strict Pullup, 4×8-12 Supine row or 4×2 Rope climbs
and one pushing action
4×8 Bench Press, 4×8-12 Ring Pushups, 4×6-10 Ring Dips.