We will be running the 13.4 Open WOD All sessions after the announcement on Thursday.

Everyone who’s doing the OPEN WOD today This will start from 12pm session make sure you get to the gym 15min prior to your scheduled session time ie. 11.45am for a 12pm session. As we will be starting the first heat at our normal session times and you will want to warm up beforehand.

Please note that you will NOT be able to do 13.4 on Friday, Saturday or Monday, so please plan to hit the Thursday lunch time sessions, or the Thursday night sessions or you will miss out!

Workout 13.4

7 minute AMRAP of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men 61kg Women 43kg

Conditioning:

“Annie”
50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

phills-determation