Friday Schedule
530AM
830AM
400PM
Friday Night
The final heats are HERE, they’ve changed a lot, be sure to double check. The first Heat starts at 6:00PM. Be at the gym by 5:30PM.
The final intramural scoring details are posted HERE.
WOD
If you are completing the workout Friday night, we will not be doing a group warm-up, each of you are expected to perform the following warm-up before your heat. It takes about 15 minutes.
Warmup
10 Arm Circles Forward / 10 Arm Circles Backwards / Repeat
60 second Calf Stretch
60 second Hamstring Stretch
4 min dynamic warmup (butt kicks, bear crawl, etc.)
Snatch Warmup with Pipe
Snatch Warmup with Bar
Hang Snatch 4×3 with workout weight
Open Workout 14.1
Complete as many reps as possible in 10 minutes of:
30 Double-unders
15 Power Snatches (75/55 lb)
See all details and movement standards here. Ages 55+, the weight is 65/45 lb.
Compare to 11.1 (02/06/2013)