Skill
30 Min to Work on GOATS/Prepare for Open WOD 13.1
Conditioning
Row 2k
—Rest 5 minutes
50 Burpees For Time
WOD Notes: This workout is designed only for those who will not be doing Open WOD 13.1 Saturday @ CFRage.
Announcement: Open WOD 13.1 has been announced. Click on the link for workout description and demo.
—-Agenda for Open WOD 13.1 @ CFRAGE is as follows:
8:00am – CFRage opens for warm-up (those who will perform the wod at 9am should arrive)
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:25am – Heat 2 starts
9:50am – Heat 3 starts
10:15am – Heat 4 starts
10:40am – Heat 5 starts
***I will have a heat sign-up sheet available tomorrow. There is a maximum of 10 people/heat. If you aren’t going to be at Rage until Saturday, please email me and let me know what heat you plan on working out in. Remember, you are responsible for your own warm-up and make sure you allow yourself at least 45 min for warm-up so that your body is ready to rage! We will run additional heats if necessary.
***I need 2 volunteers to judge as well. Please let me know if you’re interested.
***Non Rage members are also welcome to participate in the WOD.
Tina turning into spider woman!