February 23, 2017

Posted by on Feb 22, 2017 in WOD's | Comments Off

Every 90 Seconds for 7 sets: 1 Power Snatch + 3 Overhead Squats (start light and add weight every set)

then

50*40*30*20*10*

DU’s

* = 10 Deadlifts (225/155)

P.S. – I feel that this is very basic info, but that I still need to say it.  If you are wanting to hit the Open hard, and take it seriously, Wednesdays WOD needs to be the last workout before you do 17.1 on Friday night.  All the #Gainz that are going to make you better at the Open have already been acquired.  Working out on Thursday will just hinder your performance on Friday.  Trust me. You’re not gonna “beat the system”. Your body is not that different from the thousands of athletes that the sports and performance field has learned from over the last several decades.  Rest.  Seriously.

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109