WOD 2/20/17

ONLY 4 DAYS, GET SIGNED UP
AND COMPETE WORLDWIDE
in The CrossFit Open!!!
— Announcement Party —
— Thursday 7-9ish —

Make sure you you sign up
for this event in ZenPlanner

PreClass Work:
Foam Roll - Upper Back, Lats, Quads, Calves
LAX Ball - Scap, Hips, Quads
Stretch - Knee 2 Wall, Banded Ankle + Hip Distraction
WarmUp1

0:00-9:00
3 Rounds:
12 Toes to Bar
4-6 Unbroken Muscle Ups
(30-40% of max unbroken)
50 Unbroken Double Unders
rest 2 min btw rounds

9:00-14:00
Whiteboard Discussion + WOD SetUp

14:00-28:00
14 min EMOM
Min1 - 5 OHS, 65-70% 1RM
Min2 - 2-3 Burpee Ring MuscleUp

28:00-58:00
For time:
1000m Row
rest 12 min
x 2