*Please note that this Saturday afternoon and all day Sunday we will be hosting another Power Lifting Competition. This means there will be no open gym on Sunday. For those who have been repeating the Open workouts please look at doing it Thursday and Saturday if it is crucial for you to do it twice, there will be no opening or time to do it on Sunday.

WOD:

1) 12 minutes EMOTM: On 0:00, 2 Power Snatches @ 70-80% of 1RM, On 0:30, 20 Double-unders

If you cannot complete 20 Double-unders in 20 seconds or less then perform 20 seconds of Double-under practice.

2) “Open 13.5”- 4 minute AMRAP:

15 Thrusters 100/65

15 Chest-to-bar Pull-ups

Masters 55+ – 65/45, Pull-up/Jumping Chest-to-bar Pull-ups

If you are able to complete 3 full rounds (90 reps) of the workout in within 4 minutes then you get a 4 minute bonus and continue, if you are able to get 6 rounds within 8 minutes you get another 4 minute bonus, and so until you can no longer complete the required rounds.

If you’re partaking in the Open please make sure to familiarize yourself with the standards if you haven’t already

For results post weight used in EMOTM and total reps completed in Met-con along with any scaling used.

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