Part A: Cleans and Pull Ups
EMOTM for 5 Min
3 Cleans at 80%
With out break going right into it @70%
ME cleans for 2 Min
Part B: Step Ups
- Front Loaded barbell box or bench step ups #115#75
- rest as needed
Part C: TRX reverse crunch, loaded carries, dead lifts.
- With a partner do AMRAP in 10 min with one person working a time (except for the carry).
- 50 reverse crunches using the trx. (Keep the spine in neutral while in the fully extended position, the when flexed try to get you knees to your elbows.)
- With a Barbell loaded with #135#95, Grab the weight with your partner and shuttle it down and back the floor.
- With aforementioned weight do 30 dead lifts #135#95.
Happy Open Wod Announcement day!!! We will be running and judging the Open workout on Saturday!!