WOD 2/7/17

CROSSFIT OPEN ANNOUNCEMENT
IS FEB 23RD!!! GET SIGNED UP!!!

PreClass Work:
Foam Roll - Calves, Quads, Upper Back Lats
WarmUp4 (Check the White Board)

0:00-5:00
Whiteboard Discussion + Demo

5:00-15:00
3 sets not for time
8-10 CTB Pullups- focus on rhythm
10 Muscle Snatch, 75/55#
10 OH Lunges 75/55#

15:00-18:00
WOD SetUp

18:00-51:00
7 min @ high consistent effort
5 Push Press, 115/75#
10 Power Clean, 115/75#
15 Box Jumps, 24/20”

6 min rest

7 min @ high consistent effort
25 Wall Ball, 20/14#
20 CTB Pullups
15 Burpees to 8” target

6 min rest

7 min @ high consistent effort
15 Toes to Bar
75 Double Unders
15 Hand Release Pushups