Boston One Day – CompetitorWOD

Warm Up
1 Min Max Strict Pull Ups
1 Minute Max Burpees
1 Min Max Jumping Squats
1 Min Max Barbell Clean & Jerks

Strength
Squat Clean and Jerk Conga Line
-partner up with 2-3 other athletes of like ability levels. Put 10 minutes on the clock and go through one a time completing one squat clean and jerk. Start with something manageable and work up to 80-85% max by the end of the 10 minutes. At some point you should be working on your split jerk.

WOD – Complete with the general class
“Boston One Day”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete: 800m run

*Your time is your total time for all 5 rounds plus the 800m sprint.

Today we WOD to honor everyone who was impacted by the Marathon bombings in 2013. Make sure you sprint your heart out on that 800m run!

Regional (155,105)
Open- (135,85) Regular Pull ups