01.03.2017

The 2017 Open registration starts January 12th!!!  Time to get those movements that we're guaranteed to see dialed in.  Double unders are bound to pop up.....and we'd hate to be the bearer of bad news, but triple-unders are on the horizon!  For those of you still getting trying for consistent double unders, keep it up. Dedicate the time, apply the scales, progressions, and tips the coaches give you and you'll prevail through that double under workout this Open season.

For those that have double unders down pat, start practicing those triple unders!!  Jump a little higher and move a little faster....and back to those dreaded lashing marks!

Think we're joking?!?!?!  The video below was made in March of 2013.  Almost 4 years to prepare... DUN DUN DUUUUUUUUUN!

01.03.2017

​WARMUP
*get warm, not exhausted!
2 Rounds
:15sec Samson
10 OHS
10 Butterfly Situps
10 Good Mornings
10 Pullups
10 Dips
Then
10 Slow and controlled Air Squat

LIFT
1-Back Squat; 10-10-5-3-3-3-3-3
2-5x2 Power Clean and Jerk
3a-3xME Wtd Dip
3b-3xL-Sit

WOD
12 EMOM
30 Double Unders
16 WTD Overhead Lunge @ 45/25

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