WOD 2/27/17

TODAY IS THE LAST DAY
TO GET 17.1 IN THE BOOKS
AND TO REGISTER!!!

https://games.crossfit.com/

YOU CAN MAKE UP THE WOD
DURING ANY CLASS!!!

BE SURE AND ENTER YOUR SCORES
BY 7:00PM, JUST IN CASE THE SITE IS SLOW

IF YOU HAVE ANY QUESTIONS ON HOW TO ENTER YOUR SCORE, PLEASE ASK A COACH

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Hamstrings
Stretch - Couch Stretch, Knee 2 Wall
Warmup4

0:00-5:00
Whiteboard Discussion

5:00-15:00
3 Rounds:
12 Unbroken T2B
12 Box Jumps - Bounding
12 Unbroken Wall Ball (30/20)
2min Rest Btw Rounds

15:00-28:00
A1) Front Squat 4 x 4 @75%
1min Rest
A2) CTB, Strict 4 x AMRAP Unbroken
2min Rest

28:00-31:00
WOD SetUp

31:00-56:00
B) 3 Rounds For time @Max Effort: (25min CAP)
7 Hang Clean to Thrusters (115/75)
7 Burpee Box Jump Over (24/20)
50 Double Unders
7 Burpee Box Jump Over (24/20)
7 Hang Clean to Thrusters (115/75)
5min Rest BTW Rounds

Run 10 min @ z1 (if time permits)