140308 ~ 14.2 Is Here!!

Wow! How quickly the week flies by during Open Season!!  Once again we find ourselves waking up on Saturday Morning and getting prepared to attack the challenge that "The Dave Castro" has presented us with. 

A number of you may be a little nervous about the 2 movements programmed for today...big breaths...relax....and have some fun! 

Before we attack this WOD, just a little coaches notes...

1. Try if possible to complete the OHS unbroken.

2. Break up the C2B (even if you can get through rnd 1 unbroken).  The lactic acid will get to the much smaller muscles in your forearms way before your legs.  Break up the reps in the early rnds, to save your grip for the later rounds.  A good rep scheme may look like 4-3-3.  Try not to complete more than 5 C2B unless you are really proficient.

3. If your shoulders are starting to fatigue from the OHS...try a more narrow grip.

4.  HAVE FUN!!! GO Teacm Canuck 2014!!!

Strength:

10 min to find 3RM Split Jerk (From the rack)

Conditioning:

Part 1: 14.2

(Scale Where Necessary)
For as long as possible: From 0:00-3:00
  2 rounds of:
  10 overhead squats (95/65#) 
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, (95/65#)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Rest 5 min then..

Opium Dream
21-18-15-12-9-6-3

 KB C&J (50/35#)
30 Double unders between rounds

Cash Out:

Cheer on your fellow Canucks destroy 14.2!!

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