Friday April 5th 2013

The 4:30 pm class had some super powers tonight

WOD

Crossfit Open Games WOD 13.5

Prep…
800 Meter run
then 3 rounds of
5 Pull ups
10 Box jumps
15 Barbell thruster (45#)
5 Min – Mobility and stretches

A. Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

– If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
– If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
– If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

B. With a partner complete a 14 min AMRAP of
200 Meter run
Max reps of 225/155 Dead-lift
200 Meter run
Max reps of Handstand push-up
– Partner A. runs while Partner B. completes max reps, then switch.