1.13.17 “Open Prep 17.1” + Paleo Challenge Starts

January 12, 2017

PALEO CHALLENGE STARTS ON MONDAY JANUARY 18th!!!

Check out the out this link for our Challenge Rules from the last summer challenge we did :

http://www.bridgewatercrossfit.com/cfb-summer-time-challenge/

FITNESS & LIFESTYLE
WARMUP:
Pullup Practice and Butterfly Progression Drills

METCON
“Open Prep WOD 17.1”
27-21-15-9
Thrusters (95,65)
Pullups

L2-(75,55)
L1(55,35)

17 Minute Cap-You should scale appropriately to beat this cap.

SPORT & COMPETITION
A.STRENGTH
Every :90sec for 7 sets
Work up to a 3 Rep Max Thruster off the ground
– men add 20# per round women add 10-15# per round.

B.METCON
“Open Prep WOD 17.1”
27-21-15-9
Thrusters (95,65)
Pullups

C.ENDURANCE
20 Rounds
300m Row with :30 rest
Try and maintain a pace at the beginning that you can maintain at the end. Keep splits within 2secs.

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