A couple of changes

Back Squat

5-5-5-3-3 (workup to 85-90% 3RM)

then:

:90 sec Air Sqauts

:90 sec Pull-ups

:30 sec Rest

:60 sec Air Squat

:60 sec Pull ups

:30sec Rest

:30sec Air Squats

:30sec Pull-ups

Score combined total of reps

A COUPLE OF THINGS ABOUT THE CROSSFIT GAMES OPEN;

First, everybody should register as an athlete.  Click on the CF Games icon and it will take you to the registration page.  Fill it out, pay the $10, and then click on “Join a Team”.  Type in CrossFit Woodland and submit it.  I will get a notification to accept you. Done!  You may now participate in the CrossFit Games for CrossFit Woodland.

Second, we will all be competing as individuals, but doing so as group.  Once everyone is REGISTERED I will coordinate a time and day to do the weeks’ WOD, most likely Saturday or Sunday.  If you cannot make the group day, set up a time with me, Rob or Ben to get your results entered. 

 This part is IMPORTANT!  We will be giving away prizes following the completeion of the Open (six weeks).  In order to be eligible for a prize you must be REGISTERED and have joined the CROSSFIT WOODLAND TEAM.  If you are unclear on how to do this ask one of us.  We will get you registered before you leave the box.  This is open to all our members for free.  If you know someone who would like to participate, but is not a member YET, the may register as an athlete and join the CFW Team for $10.  I would like to see as many bodies as possible flying around the box over the next six weeks. 

If I haven’t stressed this enough already, EVERYONE SHOULD REGISTER!!!! You have nothing to loose and your overall performance and fitness to gain.  Check in regularly for updates and information.