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CF Open WoD 16.1 for February 26th, 2016

In two heats, with first going off 15 minutes after start of class, find a partner if you need to be judged for the Open or the CFD Cup Intramurals
Complete as many rounds and reps as possible in 20 minutes of:

ROM Notes: Shuffle steps during the lunges, just go back to the last “good” position. If you shuffle and then lunge, you’ll have to come back, so best to make sure feet are set before next set.

We’ve marked the floor at 5ft intervals for the lunge. If you can’t complete the lunge, just go back to the last line and start from there. You get 1 rep for each line completely crossed. 5 points for completed lunge distance, 8 reps for completed burpee and C2B sets.

Chin is both above bar vertically and horizontally for Scaled, only horizontally for Beginners. Top of head is to be 6″ below bar. Full extension at the bottom still (it may feel weird).

Heavy penalties for dropping unladen bars on this one!

For complete ROM guidelines: http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2016_EventPDF_16_1_sjdnheyw652bgdsnk.pdf

Rx and Teens 16-17
25-ft. overhead walking lunge (95/65)
8 bar-facing burpees
25-ft. overhead walking lunge (95/65)
8 chest-to-bar pull-ups

Scaled:
Notes: Please delicately put the bars down while doing burpees and pull-ups . Dropped barbells are more prone to break and will end up penalizing you for extra work (double the reps) on the end where you dropped.

25-ft. front rack walking lunge (45/35)
8 bar-facing burpees
25-ft. front rack walking lunge (45/35)
8 jumping chin-over-bar pull-ups

Masters (55+):

25-ft. overhead walking lunge (65/45)
8 bar-facing burpees
25-ft. overhead walking lunge (65/45)
8 chin-over-bar pull-ups

Scaled Teens:
25-ft. front rack walking lunge (45/35)
8 bar-facing burpees
25-ft. front rack walking lunge (45/35)
8 jumping chin-over-bar pull-ups

Beginner:
25ft Walking Lunge
8 bar-facing burpees
25ft Walking Lunge
8 jumping chin-above bar pull-ups

MOB: Lax Glutes / Roll Posterior Chain and Lats

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