1) Complete the following Sprint Chipper for time:
15 Power Snatches (75kg/49kg)
12 Burpee BJ Over (76cm/61cm)
TC = 5 min
Score = Time/TC plus 1 sec/rep missed
Rest till fully recovered!
2) Workout 13.5 (http://games.crossfit.com/workouts/the-open/2013)
Complete as many rounds and reps as possible in 4 minutes of:
45kg/29,5kg Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Cool-down/Trigger Ball/Foam Roll/Stretch
Featured Image – Itensity has an awesome app that you can download from Play Store or iTunes and then log the daily WOD and have all your PB’s at your fingertips, ask any of coaches for more info or help installing.