We will run heats of 12 athletes every 25 – 30 minutes through WOD #1 beginning at 5pm. You will have the opportunity to complete WOD #2 from 6 – 7pm only.
WOD #1
With a 15 minute time cap complete:
30 – 20 – 10 rep rounds of
Power Clean (135/95)
Bar Facing Burpees
Max double unders in time remaining.
Coach’s Notes: Complete the couplet as quickly as possible in order to achieve amrap of Double Unders. Total double under reps = seconds taken off of total working time. If you cannot achieve a double under then complete lateral barbell hops for reps (one over and back = 1 rep).
WOD #2
1 rep max Thruster
Coach’s Notes: Each athlete will have 7 minutes to complete a 1 rep max thruster. Bar must be taken from the floor. Squat must break below parallel and full lockout overhead with both feet planted for a 2 second count.
*CFOIB Kids WOD times
Pups & Buttercups one heat: 5:30- 5:45pm
Big Dawgs one heat: 5:45 – 6pm
WODs tba