Overhead Squat 3-3-3-3-3 Then  Weighted pull up 2-2-2-2-2 WOD Notes:  Compare squat to 121006.

Complete 5 rounds for time of: 15 push ups 15 power cleans (95/65#) Open Notes:  Great job to everyone who completed 13.3 this week!  We saw some awesome performances and new faces in the top…

Deficit deadlift 2-2-2-2-2-2 Then 3 rounds for time of 10 wallballs, 10 double unders

AMRAP in 3 minutes at each of the following stations: KB swings (53/35#) Hand release push ups Row (1 calorie = 1 rep) Toes to bar Sandbag cleans Rest 1 minute between efforts.

Gymnastics Skill Work - Athlete's choice: Muscle ups or Rope Climbs Then Choose your "Annie" "Annie" (50-40-30-20-10 of double unders and sit ups) "Muscle up Annie" (5-4-3-2-1 MU after each round) "Rope Climb Annie" (1…

Find your 10 rep max front squat Then Run 400m backwards Notes:   We are very proud of the intensity and sportsmanship demonstrated by all our members during the first 2 weeks of the Open!…

WOD Pre-Script: REMEMBER TO POST YOUR 13.2 SCORES BY 8PM SUNDAY NIGHT! Now for the main event... "Pizza Helen" 3 rounds for time of: Eat 1 slice of pizza Run 400m 21 kettlebell swings (53/35#)…

Take 20 minutes to find your 1 rep max of: Snatch + hang snatch  Then complete 12, 8, 4 reps for time of: KB power snatch (half R/L, 53/35#) box jumps (24/20") WOD Notes:  The…

Partner Interval AMRAP in 20 minutes: 5 bear complexes (115/75#) 10 burpee box jumps (16/12") WOD Notes:  Partner 1 will complete the bears, then partner 2 will complete the bears. Next partner 1 will do…

Bench Press 5-3-3-2-1-1 Then Death by strict pullups WOD Notes: Compare bench press to 120820.  Compare pullups to 120411.