THE OPEN GETS POSTED LIVE AT 7PM!!!!!!!!!! YOU MAY FOREGO THE WOD AND KNOCK OUT YOUR OPEN WOD IF A COACH IS AVAILABLE.
Bench Press - 1x5@50%, 4x5@65%
KB Snatch - 4x8
Ring Dips - 4x8
sets x reps
If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.
WOD: Back Squat must NOT be started out of rack, unless you are one of the pregnant chicks.
Back Squat @ 50% of 1RM
in between each set of #'s, 9 HSPU (there will be 2 sets of 9 HSPU)