WOD - Wednesday, 2.3.2016

What's Happening

1.  February Attendance Challenge --- you workout -- you get free stuff.  Make sure to sign-in for class to get credit towards the proshop
2.  Sign-up for the Open @ games.crossfit.com -- we will be hitting these workouts every Saturday as a community and top scores win prizes from awesome sponsors.  
3.  Lil Riki will be hosting a flexible dieting meetup this Friday.  Details on the white board.
 


CROSSFIT
WARMUP

Row 250 10 PVC Good mornings 10 pvc power snatches 10 pvc OHS

A) Row: 1000m @ 110% (10% slower than) 2K pace Rest as long as it took you row 750m @ 107% Rest as long as it took you row 500m @ 2k pace Rest as long as it took you row 250m @ 95%

Set up barbell and jump rope in rest time

3 min rest

B) 4 rounds, rest 1 min between each round: 15 snatches 75/55# 30 DU

DU should be done in under 6 attempts. If you fail to complete 30 DU in under 6 attempts, perform 7 burpees

rest 3 min

C) 3 rounds 15 lemon squeezes 15 good mornings 75/55# 1 min overhead hold 75/55#

FITNESS
WARMUP

400m row (moderate pace), 10 leg swings in each direction, 10 arm circles in each direction, 10 boot straps, 10 air squats, 12 beat swings.

A) Qual

3 Rounds for QAUL: 30 sec handstand hold, 6 strict toes 2 bar, 30 sec side plank (on each side),

B) WOD

4 Rounds; 1 min row, 30 sec rest, 1 min wall ball (20/14#), 30 rest, 1 min plank, 30 sec rest, 1 min sit ups, 30 sec rest. (25 min)