Friday, April 5, 2013



Complete as many rounds and reps as possible in 4 minutes of:
100/65 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.

Video of WOD standards for 13.5:


Post WOD- TWO MINUTE CHALLENGES…. challenge anyone in the class to a two minute AMRAP WOD.  For example: Pablo could challenge Katie to two minutes of double unders,  Sandy could challenge Michelle to two minutes of air squats, etc.  The possibilities are endless.


To celebrate the final Open WOD, we will be running evening classes a little differently today (morning classes will be the same).  Instead of having a 4:30, 5:30, and 6:30 class we will start running heats of the final Open workout a little after 4:30 and we will shoot to have the final heat go around 6:30.  Heats will be small- so there will be plenty of people to cheer you on!  Come do the WOD and stay to cheer everyone on!  If you come in the morning you are of course welcome to come cheer on the afternoon crew!  After everyone has completed 13.5 we will be having a potluck/BBQ to celebrate everyone’s accomplishments… and just have some fun on a Friday night!  BYOM- bring your own meat (which we can throw on the grill) or side.

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