01/19/2015 MLK Jr. Day and Celebrating the OPEN!

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Chasity and Joey trying out the new ropes.

LET’S GET PUMPED FOR THE OPEN!!

WOD:

OPEN WORKOUT 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees

30 snatch (75/45#)

30 burpees

30 snatch (135/75#)

20 burpees

30 snatch (165/100#)

10 burpees

as many reps as poss… snatch (210/120#)

This workout begins from a standing position and with the barbell loaded with the starting weight.  The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads.  Setup position with empty bar: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.  In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch.

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