WOD: Friday 2/24/17

It's Open Season!!

Anyone competing in The Open MUST complete the workout with a certified judge. Please try to do this during one of the scheduled group times (5pm Friday, 8am Saturday, 5pm Monday). If this is not possible, don't hesitate to speak privately with one of our coaches to see if we can come up with a solution. Good luck, and hit it hard!

Warm-up:

- Coach's choice!

Strength/Skill:

- Movement prep, explanation of standards

Metcon: Open WOD 17.1

RX: For Time (20m Cap)

- 10 x DB Snatch (50/35)

- 15 x Burpee Box Jump-Overs (24/20)

- 20 x DB Snatch

- 15 x Burpee Box Jump-Overs

- 30 x DB Snatch

- 15 x Burpee Box Jump-Overs

- 40 x DB Snatch

- 15 x Burpee Box Jump-Overs

- 50 x DB Snatch

- 15 x Burpee Box Jump-Overs

Scaled: For time (20m Cap)

- 10 x DB Snatch (35/20)

- 15 x Burpee Box Jump-Overs (20/20) (Step-overs acceptable for scaled)

- 20 x DB Snatch

- 15 x Burpee Box Jump-Overs

- 30 x DB Snatch

- 15 x Burpee Box Jump-Overs

- 40 x DB Snatch

- 15 x Burpee Box Jump-Overs

- 50 x DB Snatch

- 15 x Burpee Box Jump-Overs

Alternative Workout:

Strength/Skill:

- Snatch Pulls: 6x3

Metcon: 4 Rounds

- 400m Row

- 30 x V-ups

- 70 x Double Unders (175 singles)

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733