Competitors 1.29.16

January 28, 2016

A. STRENGTH
Pause Front Squat 3×3 @75-80%
3 second pause at bottom with tightness

B. METCON
“OPEN WOD 13.5”

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (95,65)
15 Chest to bar Pull-ups

If you reach 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc. until you can not complete the 3 rounds in 4 minutes.
This is a continuous running clock, if you finish at 3:20 then the next round will start at 4:00.

Scaling options: The Goal is to reach the 2nd round, not all of us will, but scale if necessary in order to make that second round

C. OLY (yes after the WOD)
E2M for 14 (7 sets)
Work up to a Heavy but not max 1 Rep Clean and Jerk

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