WOD 2/22/17

ONLY 2 DAYS UNTIL THE CROSSFIT OPEN ANNOUNCEMENT, SO GET SIGNED UP
AND COMPETE WORLDWIDE
— Announcement Party —
— Thursday 7-9ish —

https://games.crossfit.com/

MAKE SURE YOU YOU SIGN UP
FOR THIS EVENT IN ZENPLANNER,
If you have an issue signing up for
this event let a coach know!

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
WarmUp4

10 min Aerobic Warm up bike, run, skip rope, row, etc

0:00-5:00
Finish Up Aerobic work

5:00-10:00
Whiteboard Discussion + Demo

10:00-22:00
A1) Hang Snatch 7 x 3 TnG @ 65%, rest :30
A2) CTB Pullups 7 x 5-7, rest 60 sec **focus on speed and rhythm

22:00-24:00
BB SetUp

24:00-34:00
For time: (10min CAP)
15 Power Clean @ 80% 1RM
30 HSPU

34:00-37:00
WOD Breakdown + SetUp

37:00-55:00
6 sets:
40 sec Double Unders
20 sec rest
40 sec Row
20 sec rest
40 sec Box Jumps, 24/20” step down
20 sec rest