WOD - Monday, 3.9.15

Make sure to submit your 15.2 scores to games.crossfit.com!  They need to all be validated tomorrow by 7PM.  This workout is one of the most mentally and physically challenging WODs the Open has thrown at us, but each of you have taken on the challenge and done awesome.  For those of you that this is a repeat from last year, you've seen huge improvements across the board and that's due to your commitment and consistency to the program.  Keep it up!

Reminder:  No open gym at 4pm tomorrow for CrossFit Kids

Monday's WOD
Warmup
Row 250m
Inch Worm+Push Up (one length)
5 Elbow to Instep+Rotation (in place, each side alternating)
5 Squat Thoracic Rotation (each side alternating)
30 second Handstand Hold

Strength
In 15 minutes, build to a heavy set of 10 Front Squats (heavier than last week)
No more than 2 attempts or full sets of 10

WOD
(This might still haunt your nightmares from last week)

EMOM for 20 minutes:
1-Row 20/15 Calories
2-8 Handstand Push Ups (scale to seated KB Press)
3-AMRAP 7 Thrusters (95/65)+11 Box Jumps (24/20)
4-Rest

*Score is rounds completed+total reps on part 3.

Cool Down (to be done after class): 10 minutes on bike or rower at very easy pace+wrist mobility and/or ankle banded distraction

-Suggested wrist routine: https://www.youtube.com/watch?v=Vvnyd2T9emY
-Ankle banded distraction: 1 minute dynamic, 1 minute static per side
https://www.youtube.com/watch?v=q1GqVSe0gYA

Fitness (11AM, 7PM)

Warmup
2 rounds

10 air squats,
10 push ups,
10 situps,
10 beat swings,
10 leg swings (each leg),
10 GHD-

Mobility
hip opener , boot straps x 5,

TABATA 
(16 20 second rounds, 10 seconds rest, alternating between movements)
KB swings (53/35),
Air squats.

Score is lowest number of swings and squats in a round

WOD
12 min AMRAP
40 Air squats
30 Sit ups
20 KB thrusters (10 each arm, 53/35)
10 burpees