Saturday’s Open WOD involves OHS and chest to bar pull ups. Today, let’s work on mobility and gaining confidence with our OHS by finding a heavy 1 rep for strength. Have a friend check your depth as this will be important in the Open WOD. Then, conditioning consists of a good burner of power cleans, box jumps, and KB swings, but shouldn’t destroy you for 15.2 on Saturday.
Note for Saturday: Because heats will vary in length, we will have to be flexible with timing. We will run a group warm up at 9:10am, go over standards, and first heat will go off at 9:30am. Make sure you know which heat you are in and be ready with a judge/counter. And as Gabe said on Facebook, be ready to cheer too!
Strength
15 minutes to establish a heavy OHS
Conditioning
AMRAP in 10 minutes:
5 power cleans, 135/95#
10 box jumps, 24/20#
15 KB swings, 55/35#
