SATURDAY

The 2017 Open is almost over!! Today we’ll be doing 17.4, which is 16.4 from last year. There will be an alternate wod as well. Judging will be done during the 8 and the 9 class. We will have Weightlifting at 10 am.

OPEN WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shot

55-calorie row

55 handstand push-ups

Scaled and RX will be posted on the whiteboard

ALTERNATE WOD:

amrap 13 min:

15/20 cal row

15 push press 95#/65#

20 abmat situps

WEIGHTLIFTING/OLY

1. p clean + push jerk + full clean + split jerk

1 + 1 + 1 + 1 x 8

75% of 1 RM clean and jerk

2. light snatch 4 x 3 No heavier than 30% of 1 Rm. We are not going heavy today!! Work on technique, form and range of motion.

3. Skill: kipping T2B and K2B