NINTH BRO SESSION ANNOUNCEMENT

It's time to get the New Year off on the right foot and what better way to do so than to combine two of our favorite exercises -- Burpees and Thrusters. This will be another twist on a CrossFit Games Open WOD. We are going to take 14.5 and make it just a touch more sadistic. But first, let's get some skill work in, shall we.

Part #1

Front Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 5 reps @ 80-85%

Rest 2 minutes between sets

Five sets of:

3-Position Clean

(one from the floor, then the mid-hang, then the high hang)

Rest as needed

Part #2

Complete as many reps as possible in 45 minutes following the rep scheme below:

21-18-15-12-9-6-3-3-6-9-12-15-18-21

• Thrusters (95#/65#)
• Lateral Bar Burpees

WOD DATE AND TIME: SATURDAY 1/3/15

• SKILL WORK BETWEEN NOON AND 1:30
• WOD STARTS AT 1:30