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WoD for April 4th, 2013 WoD 13.5

Get a partner / judge for this WoD ASAP and start warming up. This will be run in a minimum of two heats. Determine who will go first and be ready to for the first heat at 20 minutes after class starts.

WoD: Open Workout 13.5 is:

15 Barbell Thrusters (100/65) CFD Cup) 65/45 c) 45/35
15 Chest to Bar Pull-ups CFD Cup) Pull-ups c) Banded Pull-ups or Ring Rows

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.

Range of Motion
Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. At the top of the thruster, the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Chest to Bar: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.

Pull Ups: This is a standard bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

For more info: http://crossfit-games.edgesuite.net/sites/default/files/CFGOpen2013_EventPDF_13-5_fr3W2qA_1150.pdf

MOB: Roll Quads / Lats

Coach’s Tip: Go all out on this, as most of us won’t be able to get 3 rounds in 4 minutes (or averaging a round every 1:20). EVERY REP WILL COUNT.

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