WOD 3/9/17

CROSSFIT OPEN 17.3 ANNOUNCEMENT
— TONIGHT @8PM —

PreClass Work:
Foam Roll
WarmUp2

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
:20 Hollow Hold
:20 Handstand Hold/try shoulder taps

25:00-28:00
BB SetUp

28:00-48:00
Clusters (Squat Clean Thrusters)
5-5-3-3-3-1-1-1-1
build to a heavy single

Active Recovery:
Row, Bike, Run 10min @Z1