03/07/14

– Open gym/rest day –

Fridays from now on will be open gym. There will be no wod posted. You can make up a previous day that you may have missed, do some gymnastic wods I have posted on the board, practice something you suck at, or for the next few weeks do the CrossFit Open WODs.
If you’re doing the Open WOD, make sure you have someone/anyone to judge for you. Come in, warm up, get your equipment ready, do the wod. If you’re not doing the Open WOD, you can do whatever you want (within reason) but you have to cede the floor and equipment for someone doing the Open WOD.

Open WOD 14.2
From 0:00-3:00
10 overhead squats, 95/65#
10 c2b pull ups
10 overhead squats, 95/65#
10 c2b pull ups

From 3:00-6:00
12 overhead squats
12 c2b pull ups
12 overhead squats, 95/65#
12 c2b pull ups

From 6:00-9:00
14 overhead squats
14 c2b pull ups
14 overhead squats, 95/65#
14 c2b pull ups

And so on until you cannot complete the reps in the 3 minute round

Hand care tips
http://www.fitbomb.com/2011/09/crossfit-hand-care.html

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