March 23 2017
As we near the final workout of the Open, I have to mention how impressed the coaches and I are for the valiant effort and hard-fought accomplishments we’ve witnessed from those of you participating and even those of you who get to enjoy the pain on a Friday and Saturday. Historically, the last WOD is always the worst, so let’s lace up just one more time and get after our personal best!
As an update, Coach Vinny “The Bull” currently holds the 14th spot in the Central East region and 172nd Worldwide for Individual Men. He’s well-positioned to finish strong going into the last workout and receive another invitation to represent CrossFit Strongsville in the Central Regionals in Nashville, Tennessee in late May!
Perform 6 Sets of 5 Reps of:
*Squat is preferred, but Power and Power + Squat is ok.*
**Treat this as an EMOM by performing the 5 Reps within a 3 Minute window and adding weight as you go or staying at the same weight, each with great focus on form.**
21 Lateral Burpee (Over Barbell)s
15 Overhead Squats, 95/65 lbs
9 Ring Dips
15 Lateral Burpee (Over Barbell)s
11 Overhead Squats, 95/65 lbs
7 Ring Dips
9 Lateral Burpee (Over Barbell)s
7 Overhead Squats, 95/65 lbs
5 Ring Dips