Monday – 031113

(Yes, “Active Rest Day” Saturday Team WODs are always lots of fun even during our 5 week CF Open competition!)

Great first week of the Open Team Overdrive! We are sitting mid-pack out of 60 teams in Canada West! Keep up the hard work and let’s hit WOD 13.2 hard! Remember, the Open WODs are done all day Thursday, and all redo’s are on Sunday at 11 am. (Here’s a little bit of inspiration…2010 Games Champion Kirsten Clever, hit 211 reps in her 13.1 WOD. She’s 5’2″ and 130 lbs! Amazing!)

Skills/Olympic Lifting : 5 sets of
2 Squat Cleans + 1 Jerk, start at ~60% working on tech, speed, and efficiency of movement
(SCs are unbroken, keep bar in hands for entire two reps)
SWOD :
Back Squat 5-5-5 (increase load by 5-10 lbs from last week, all sets are same weight)
Weighted Chin-Ups 3-3-3-3(thumbs pointing outward)
CWOD : For time
500 m row
30 Thrusters(95/65)

Basecamp does “Helen”[/caption]