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13.03.08 Friday

7
Mar

13.03.08 Friday

[youtube http://www.youtube.com/watch?v=VjEhUbrufKk]

 Coaches Rant:

Some of you are going to do the Open 13.1 today… Stay strong and find a good rhythm. Don’t forget to breath!

Philippians 4:13

I can do everything through him who gives me strength.

 

[youtube http://www.youtube.com/watch?v=JFle0JgsQTk?list=UUtcQ6TPwXAYgZ1Mcl3M1vng&w=560&h=315]

Warm-up series
– 500m row
– Burgner Warm-up

WOD:

Open 13.1
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

After Open wod: (time permitting)

FSquat 12 x 2s @55% of 1rm

Dimel Deadlift 5 x 3s