Strength WOD:
Every Minute On the Minute for 10 Minutes:
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
Conditioning WOD:
For Time:
800m Run
75 Wall Balls (20#/14#)
800m Run
Results
Squat, then throw:
In the bottom of the clean or front squat, focus on staying tight with an upright torso, knees out and tight lumbar curve/glutes. Do not allow yourself to bottom out (too deep of a squat with a relaxed position where the hips tucks under) or tip forward with the bar. Keep those elbows up and the hands on the outside of the shoulders to not allow your upper back/thoracic spine to round.
Notes:
Last chance to make-up Open WOD 13.2 is tomorrow at 11am for those competing.
Don’t forget to post your Open score for those who went on Thursday or Friday night. I’ll post the updated results tomorrow but if you know your score, please login and submit it so I can validate. I do not want to chase people down every weekend to get their score in on time.
The community around each Open WOD has been awesome, and tonight Spencer even brought his own cheering section. I think I would do better if I had this every single time I work out.
LaBawesome Attitude games.crossfit.com
To Redo or Not To Redo games.crossfit.com