Happy Valentines Day!
Boom.
Reminders
-The 2014 Open starts in two weeks! We already have 22 signed up! Don’t miss out.
–CF4CF is two months away, don’t wait, sign up and help the cause!
WOD
1) Take 15 minutes to work up to a heavy Split Jerk
Stay light and work on technique if needed.
2) 15 minute AMRAP:
10 Wallballs (20/12)
20 Box Jumps (24/20)
200 Meter Run
COMP
1) Split Jerk
1@55%, 1@65%, 1@75%, 1@80%, 1@85%, 3X1@90%
Rest as needed
2) Back Squat
5@80%, 3@85%, 1@90%, 5@85%, 3@90%, 1@95%
Rest 2-3 minutes between sets.
3) For time (Compare to 01/10/2014):
20 Thrusters (95/65)
5 Muscle-Ups
15 Thrusters
4 Muscle-Ups
10 Thrusters
3 Muscle-Ups
5 Thrusters
2 Muscle-Ups