WOD 3/16/17

PLEASE KEEP JEFF IN YOUR
THOUGHTS AND PRAYERS AS HE
ATTEMPTS TO BECOME THE BIONIC MAN
WITH A NEW SET OF KNEES
— HERE'S TO A SPEEDY RECOVERY —

CROSSFIT OPEN 17.4 ANNOUNCEMENT
— TONIGHT @8PM —

JOIN US AS WE WATCH THE ANNOUNCEMENT LIVE

PreClass Work:
Foam Roll
WarmUp1

0:00-5:00
Whiteboard Discussion + Demo

5:00-17:00
Mobility - Ankles, Hips, Low Back, Shoulder, Wrist

17:00-25:00
8min AMRAP (Focus on form and body position)
10 Hollow Rocks
10 Tuck Ups
10 Deck Squats
:20 Hollow Hold
:20 Handstand Hold

25:00-28:00
BB SetUp

28:00-48:00
Front Squat (Build to a Heavy Single)
5-5-3-3-3-1-1-1-1

10min Active Recovery
Run, Bike, Row @Z1