Danny BroFlex is ready for the OPEN!
Sign up with Team CFH HERE. If you keep telling me you are going to do it, just do it now! Come on!
We have 39 people signed up! Can we break 50!?!?
Skill WOD
A1) Front Squat with 5 second pause 3/3/3/3/3
(a true 5 Second Pause, focus on position in the bottom, this should be less then a 3 rep max FS)
A2) Using the rings hold an L-sit for 15 seconds x 5
(no score for A2, if you need to scale just bring your knees up to your waist)
WOD
10 Thrusters (95/65)
12 Box Jumps (24/20)
10 Min AMRAP
No nanos, no oly shoes and Trevor still has great form on his OHS, boom!
Competitors WOD
A1) Front Squat w/ a 5 second pause 3/3/3/3/3
A2) Using the rings hold an L-sit max effort x 5
(for A2 place a box or plates under your feet when they are fully extended, lift your feet up and time starts, once they rest back on the plate or box time stops)
6 HSPU
8 Thrusters (115/75)
12 Box Jumps (28/24)
10 min AMRAP
(We may need to share boxes if it is a big class, just stagger start and jump fast)