OPEN WOD 16.5

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Good luck to everyone having a go at the final Open WOD for this season – 16.5.  It has been a gutsy, challenging and emotional journey for all who have participated.  Whether you registered or not, give this last one your all and finish with no regrets.  Get in their and support your mates too.  That little bit of  yelling and screaming really does help us all to dig that little bit deeper.  We’ll celebrate in style next week at the Woolwich Pier.

WORKOUT OF THE DAY

METCON – 16.5

21-18-15-12-9-6-3:
Thrusters 43/29kg (Scaled & Masters RX’d 29/20kg; Masters Scaled 20/15kg)
Bar Facing Burpees

Thruster Standards:

The first rep and can be squat cleaned.  All reps must hit full depth (below parallel) and end with the bar locked out overhead, over he shoulders, not out in front.  An in-house rule of dropping the bar from the overhead position will incur a No-rep.  Control the bar down to the hip before releasing.

Burpee Standards:

Each Burpee must be performed perpendicular to and facing the barbell.  Chest and thighs must touch the ground at the bottom.  Head cannot be over the bar.  The athlete must jump over the bar with a two foot takeoff and land on both feet.  One footed jumping or stepping over is a No-rep.  Scaled Masters can jump over an empty bar.

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About AB

Crossfit Coach

Posted on March 26, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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