WOD 2/21/17

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

https://games.crossfit.com/

MAKE SURE YOU YOU SIGN UP
FOR THIS EVENT IN ZENPLANNER

https://crossfitunite.zenplanner.com/zenplanner/portal/event-index.cfm

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
LAX Ball - Feet, Quads, Shoulders
Stretch - Couch Stretch, Bande Ankle Distraction, Banded OH Shoulder PNF
WarmUp2

0:00-10:00
3 Rounds NFT:
8-10 CTB Pullups - focus on rhythm
10 Muscle Snatch @75/55#
:30 Snatch Grip OH Hold @75/55#

10:00-18:00
Whiteboard Discussion + Demo + Snatch Tech Work

18:00-21:00
WOD SetUp

21:00-50:00
7 min @ high consistent effort
15 Wall Ball, 20/14#
12 CTB Pullups
9 Box Jumps, 30/20”

4 min rest

7 min @ high consistent effort
15 KB Swings, 70/53#
12 Shoulder to Overhead (115/75)
9 Burpees to 8” target

4 min rest

7 min @ high consistent effort
70 Double Unders
12 Power Snatch (115/75) **all singles