WOD 3/8/17

CROSSFIT OPEN WOD 17.3
— ANNOUNCEMENT IS HERE AGAIN —
THURSDAY NIGHT @8:00PM

COME WATCH THE ANNOUNCEMENT,
MEET NEW PEOPLE, SUPPORT THOSE
WHO WILL BE DOING THE WOD
AFTER THE ANNOUNCEMENT

PreClass Work:
Foam Roll - Quads (Inner-Groin, Outer-Lateral)
Stretch - Couch Stretch, Knee to Wall, Wall Slides, Elbow Touches
WarmUp4

10 min Aerobic Warm up bike, run, skip rope, row, etc (BEFORE OR AFTER CLASS)

0:00-3:00
Whiteboard Discussion + Demo

3:00-13:00
A) Front Squat @ 60% 3 EMOMx10
**move as fast as possible with proper mechanics

13:00-23:00
B) Overhead Press @ 55% 3 EMOMx10
**move bar as fast as possible with proper mechanics

23:00-55:00
32 min EMOM
Min1 - 5-7 T2B + 5 Burpees
Min2 - 25 Double Unders + 3 Deck Squats or Candlesticks
Min3 - 5 Power Clean to OH (95/65) + 5 Burpees
Min 4 - 10 Wall Ball (20/14) + 3 Deck Squats or Candlesticks