Strength
Bench Press (pause in bottom) – 7×2
—Start @ 75% @ work up to a heavy 2RM.
Conditioning
10 Min AMRAP
8 Burpee Box Step Over (20″ Box) – 70/35# DB
8 Strict C2B Pull-ups
WOD Notes: Today is somewhat of a lighter day volume wise in preparation for Open WOD 15.1. You may use DB or KB for the Burpee Box Step overs. Focus on lowering your hips/drive through the floor when picking up the weights. No kipping on the pull-ups for this WOD.
Reminder: CF Games Open WOD 15.1 WOD is announced tonight at 8pm on www.games.crossfit.com. Rage will host 15.1 Saturday AM, starting at 9am. We will be running a bunch of heats that you can sign-up for. Let’s get as many Ragers possible to compete or cheer everyone else on!
15.1 Open Announcement