131019 ~ CompWOD Open WOD 3 & 4

What a fun week of testing....the board has been lighting up with big lifts and monster 1RM!!  Congratulations to everyone who has set the bar high, with new PR's! Special shout outs to Moira who has led the pack with the greatest number of PR lbs. lifted!

The fun continues today with the last 2 challenges in the CompWod Open Series.  These WODS have tested our strength, stamina, and endurance to the max!

Speaking of endurance.....a special Canuck shout out to our very own Bernie who is running in the Scotia Bank 1/2 Marathon on Sunday.  Good luck Bernie!! We know you will achieve your goal of a sub 2:30 time!!  We all know you can do it!!

Strength/Conditioning:

CompWod Open Wod 3

10 min Cap

21 Cleans (165/115#)

9 HSPU

15 Cleans (185/125#)

15 HSPU

9 Cleans (205/135#)

21 HSPU

(90 reps total)

Remaining time:

Max Cleans (225/155#)

Score: Total # of Reps Completed

Rest 5 min

then...

1200m ME row for time

then...

10min AMRAP - Heaviest Possible

1 Rope Climb

2 Snatch Balance (Heaviest Possible)

4 BNSG Push Press

6 OHS

2 Rope Climbs

2 Snatch Balance

4 BNSG Push Press

6 OHS

etc...

Cash Out:

Rest & Mobility - Have a great weekend!

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