Open Workout 13.4 has been announced!

“Outstanding leaders go out of their way to boost the self-esteem of their personnel. If people believe in themselves, it's amazing what they can accomplish.”

-Sam Walton

Today's WOD:
A. For time:
Row 500 Meters
25 Burpees Over Hurdle
50 Kettlebell Swings (53/35 lb)
Rest exactly 5 minutes, then . . .

B. For time:
Row 1000 Meters
20 Burpees Over the Hurdle
40 Kettlebell Swings (53/35 lb)
Rest exactly 5 minutes, then . . . 

C. For time:
Row 2000 Meters
15 Burpees Over the Hurdle
30 Kettlebell Swings (53/35 lb)

Open Workout 13.4 has been announced!

A couple of tips for 13.4:

• Range of Motion for the Clean & Jerk - The barbell MUST make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. The movement finishes with the elbow, shoulder, hips and knees fully extended, and the bar directly over the body with the feet in line.
• Range of Motion for the Toes to Bar - Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
• The second time is a charm - Most of you will recover quickly from this workout. As long as your hands don't tear on the toes to bar, you should be able to repeat this workout. I think this is a workout that many of you will realize after your first attempt that you can grab a few more reps in a second effort. If those reps are worth it, do it.

Yesterday's WOD Board: