Friday March 29th 2013

Michael Varciag

WOD

Prep…
750 Meter row
20 walking lunge steps
20 Push-up
15 PVC pipe pass throughs
1 min/each – super squat sequence
5 min – Mobility WOD (front rack/hamstrings/hips)

Easy 10 min build up to a moderate clean and jerk. Practice efficient cycling of reps and not working against your body.

CrossFit Games Open WOD 13.4

7 Minute AMRAP of:

3 Clean and Jerk (135/95)
3 Toes to bar
6 Clean and Jerk
6 Toes to bar
9 Clean and Jerk
9 Toes to bar
12 Clean and Jerk
12 Toes to bar
15 Clean and Jerk
15 Toes to bar
18 Clean and Jerk
18 Toes to bar
– Continue up the ladder by 3 until the 7 minute time cap in up