130303 ~ Comp WOD Open Prep!

130303 ~ Comp WOD Open Prep!

Only 2 days left!!!  This is our last few days of open prep! Let's get pumped! Go Canucks!!

This one is a little choppy today....let's see how it works!

Conditioning:

8 Min Cap

Shoulder, to overhead...
(Start from the floor, change your own weights).

20 @95/65
20@ 135/95
20@ 155/115
Amrap @ 185/125

5 min active rest:  (Pick 1 or 2 of the following)

1000m row

4 min Shuttle Run

1600m run

Then:

Wod 2- Amrap 6 mins
50 wall balls (20/14)
12 squat cleans @185/ 125
Amrap with the time remaining Muscleups
 
5 min Active Rest:

50 Atomic Situps

50 Back Extensions


Wod 3 - Amrap 6 mins

60 double unders
30 HSPU
30 T2B
As many pistols in the time remaining

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