6 Rounds:
Run 400m
Rest 1:30
*No more than 5 second deviation from one round to the next or suffer burpee penalty.
3 Rounds:
5 Shoulder Press
5 Push Press
5 Push Jerk
25 Ball Slams 40/25
*Pick a challenging weight for the overhead movement complex that will allow you to do all 3 rounds unbroken.
So 12.5 = 11.6? Mathematically impossible, but totally possible in CF. Take a deep breath, here we go again.
I remember this rendition of Fran being a great wrap up to last years competition as I am sure it will be again this year. I really thought the competition needed to see deadlifts, but I guess it's not CF without the Thruster Pull Up couplet. Travis and I actually did chest to bar Fran in the 08' Games and our team did an event in the 10' Games with Thusters, Pull Ups, and Partner Carries.
The keys on 11.6^2 will be efficiency and pacing as always. If your front squat, and overhead positions are good you are likely to do well, but you will also need a good C2B Pull Up technique. If you aren't the bomb at C2B's you will want to throw in a few a day focusing on consistent rhythm. Don't do too many though, you could definitely fatigue yourself and under-perform. When you feel like strength or quality is declining, its time to do something else.
As for during the workout, remember that 7 minutes is the same amount of time you did burpees for 4 weeks ago. You have to find a pace that will maximize 7 minutes. Going out sprinting is only going to yeild hitting a wall and doing less overall work.
Take a look back in the past from May last year when the Open was wrapping up. Check out the posts on the lower part of the page. May 2011
BBQ After Party
With the conclusion of the Open, we will need to blow off some steam and chill out. We are going to get a bunch of tri tip and some kegs for Saturday after the WOD. Please bring a side dish or a drink concoction to share and lets hope for good weather.
