Strength
Back Squat – 20 Min to Work up to a new 1RM!
Conditioning
“The Open Test” – CFNE Competitors WOD
20 Min AMRAP
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 – games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
WOD Notes: Finishing one round of this WOD Rx’d = beast mode. This is a good WOD to prepare for The Open since it combines all the movements that have been in The Open the past few years. Cleans/jerks should be around 50% of your 1RM. MU scale = 15 GI janes.
Wodapalooza “Bars & Balls” WOD