20120224.Monday

The program over the next 5 weeks will focus around the open. 

For those officially competing, we're going to recommend you stick with the base program (not the extras) and do your WOD as early as possible on Friday. Any repeats can then be done on Sunday or on Monday morning.

Everyone else, the workouts will be a bit tamer - keep in mind that we will all do the Open workouts as the Saturday conditioning.

BBG - must be perfect - shoulders BEHIND bar
7X2 HHS @ 75% of 1RM snatch – use blocks if available, rest 90 sec.

HBBS:

5x5 at 90% of recent 5RM - if haven't tested your 5RM recently, working weight will be 82% of your 3RM

Strength/Skill
EMOM for 5:00 – 10 C2B Pull-ups.
*if 10 is too high -  do 45sec on, 15sec rest

Conditioning from Outlaw
5 rounds of:
30 Double-Unders
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#
Rest 1:1

Extra:  Non open competitors
3xME deficit HSPU