Strength
Shoulder Press 1×5 (80%), 2×3 (85%), 2×2 (90%), 2×1 (95-100%)
Conditioning
14 Min AMRAP
8 Box Step-ups w/ KB 70/53lb (20/16″)
10 Burpees (jump over KB)
12 KB Swings 70/53lb
WOD Notes: You may hold the KB however you’d like for the box step-ups. You must jump over your KB for the Burpees and face the KB each time.
Announcement: Open WOD 13.3 has been announced and it’s a repeat of last years Open WOD 12.4. What are your thoughts?
—-Agenda for Open WOD 13.3 @ 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
9:20am – Heat 2 starts
9:40am – Heat 3 starts
10:00am – Heat 4 starts
10:20am – Heat 5 starts
—Please email me or sign-up at CFRage to reserve a spot in a heat. There will be a maximum of 8 people/heat. Non-members are welcome as well!
