140201 ~ CompWod Bastards!

***Reminder!! We will be hosting our Open Prep Seminar & Social this Sunday Feb. 2nd at Noon! Please come on out if you are signed up or are thinking of signing up for the Open!  Even if you aren't ready to sign up for the open, please feel free to come to the session....the info being presented is useful to everyone!!!

Following the Open Prep. Session, we will be heading over to Jack Astors to celebrate the beginning of our competitive season!  What a great opportunity to get to know your fellow Canucks!  All are welcome!**

Strength:

10 min to climb the following ladder

Snatch + OH Lunge (135/95#)

i.e: 1 Snatch + 1 OH Lunge (L&R)

2 Snatch + 2 OH Lunge

etc...

Conditioning:

CompWod Bastards

14:00 Cap
100 Burpees to a 6" target
100 Double Unders
Ladder Up Clean and Jerk, Toes to Bar 2/2/4/4/6/6/8/8/10/10 etc @135/95
HOWEVER
There is a 2 way cap, punishment elimination.
**The 100 Burpees must be completed by 7:30 Seconds – Failure to do so – WOD OVER**

Punishment:

AMRAP (For remaining time on the clock)

10 KBS (70/50#)

10 Thrusters (45/35#)

10 Pullups

** The 100 Double unders must be completed 10:30 Seconds – Failure to do so – WOD OVER**

Punishment: See Above

Score = Total Reps Complete in the Original Workout (Please record # of Penalty Reps)

Cash Out:

Rest, Roll, Mobilize!!

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