This is it! The final WOD of the open is upon us and it is a serious ass kicker. Dan and I had the privilege of doing this workout this evening, and let me tell you something. This workout will test your capacity. It will test your strength. It will test your skill, but most importantly it will test every bit of your heart. You will have several moments of doubt during this workout. Their will be times in the first 4 min. where you will say I just want this to end. In these moments you have to do a serious gut check. You will be in pain, you will be uncomfortable, you will want to quit… DON’T. Just think how much you have worked for this moment. How much your entire Precision team is pulling for you, and how much we need every rep you are able to give us. You have leave it all out there. Everything must be put on the table. You will know in the end whether you gave it everything or held something back, trust me. Find it within yourself Precision. Get some tomorrow!!
-TOGETHER WE ARE ONE
Today’s afternoon workouts will be run in heats of 8. Our first heat will start promptly at 5:05 with additional heats running every 17 min. Heat sign ups will be on the board. When you walk in please sign up for a heat. All those available please come in to wod and judge. Let’s all do our best to workout together in the evening. It’s going to be a blast!!
HEAT 1 – 5:05
HEAT 2 – 5:22
HEAT 3- 5:39
HEAT 4 – 5:56
HEAT 5 – 6:13
HEAT 6 – 6:30
HEAT 7 – 6:47
HEAT 8 – 7:04
HEAT 9 – 7:21
HEAT 10 – 7:38
*Please keep these times in mind when coming in tomorrow. If you want to pre-book a heat please contact Coach Greg.
WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Pull Ups
Then:
5 Min. of Shoulder and Hip Mobility
SKILL:
3 x 5 Hollow Taps
3 x 3 Bar Push Aways
LIFT:
Thruster
5 x 3
Work up to a heavy set 10-20lbs above workout weight
WOD:
“13.4”
4 MIN. AMRAP
15 Thrusters (100/65)
15 C2B Pull-ups
If 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.
POST WOD:
Shoulder Mobility
