WOD - Saturday, 2.20.2016

Stick game warmup. #boyzrule #girlzdrool #crossfitislandpark h

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Weightlifting (9AM)

Open Prep (9AM, 10AM)

The open starts next week! Get signed up now at games.crossfit.com!

Warmup

2 lengths side shuffle
10x inch worms to push-up 2x each side Spider-Man stretch

Empty Barbell

5 clean take off
5 hang clean
5 squat clean
5 strict press
5 jerks

5 min for both heats to warm up some weight before the wod starts. 

6 min - 1RM clean and jerk

Directly into

6 min amrap

12 DL (155/105)
9 Hang Power Cleans
6 Push Jerks

 

Compete (11AM)

Note: Compete class this Saturday is an active recovery session and not a grueling WOD.  If you're looking for a tough WOD to get you ready for the open come to Open Prep at 9 or 10.