WOD 2/16/17

One more week before
The CrossFit Open
Announcement Party!!!

Thursday night announcement party
will be February 23 @8pm
Show up early, there will be food
and a sign up procedure so we know
how much food to have on hand.
Details to follow!!!

PreClass Work:
Foam Roll - Upper Back, Lats, Hips, Calves
Stretch - Couch Stretch, Pry Squats, Banded Ankle Distraction
WarmUp4

0:00-5:00
Whiteboard Discussion + Demo

5:00-15:00
Thrusters build to 85-90% for a single

15:00-18:00
WOD SetUp

18:00-37:00
15 min AMRAP
30 Burpees, touch 6"
15 Thrusters, 65/45lbs
25 Burpees, touch 6"
15 Thrusters, 95/65lbs
20 Burpees, touch 6"
15 Thrusters 135/95lbs
15 Burpees, touch 6"
15 Thrusters, 185/115lbs
10 Burpees, touch 6"
AMRAP Thrusters, 205/135lb

Rest 3min

1 set Max Unbroken Pull-ups

10min Z1 Run, Bike, Row