Strength
Front Squat
3 – 3 – 3 – 3 – 3
WOD
As many rounds as possible in 20 minutes of:
5 muscle-ups
10 push press, 95#/65#
Run 200m
Another sweet video by Garcia: WOD 11.3!
By now most of you have seen WOD 11.4! As many have predicted, the movements are getting harder as the Open progresses. Remember to keep a positive attitude, think about what you need to do, and push yourself to do something great!
It will be very important for athletes and judges to watch the video on the range of motion standards before Saturday! The video can be found here: Instructions for Workout 11.4. There are some specifics with the burpee you need to have your head wrapped around before the WOD, and there are several range of motion points with the overhead squat and muscle-ups you'll want to be familiar with. All the info you need about the movements will be found in the video! Let us know if you have any questions!
not more squats!