WOD - Monday, 2.29.2016

Make sure to submit your Open scores to games.crossfit.com!  Last day to submit is Monday.

CROSSFIT
WARMUP

In bare feet:
Walk on toes 2 lengths of the gym
Walk on outside of feet 2 lengths of the gym
10 kossacks
20 Heidens
10 air squats
20 Feet together hops

A) With 30% 1RM back squat spend 1 min in the bottom of a squat

***  Chest up, eyes forward, knees out ***

STRENGTH
In 15 Minutes

Super set Back Squat 3 x 5 @ moderate weight. You shouldn’t struggle but it shouldn’t be easy
10 GHD hip extensions (Accumulate 4 sets total)

WOD:  
EMOM 12 minutes
1: 45 double unders
2: 12 TTB
3: Row 10/8 cal + AMRAP RKB Swings 70/53#
4: Rest

Scale number of DU down so you finish around 40 seconds into the minute Scale TTB to kipping knee raises

FITNESS (11AM, 7PM) 
WARMUP


300m row: with a PVC: 12 pass thrus standing and in a squat, 12 thrusters, 12 OH squats, 1 min in the bottom of a squat. 12 kossacks, 10 yoga push ups

A) QUAL

3 rnds (qual): 12 hollow rocks, 12 lemon squeezes, 12 mountain climbers, 12 KB Pressouts

B) WOD

16 min EMOM: 1. 12cal/10 cal row, 2. 6 burpee over rower, 3. 4-4 KB thrusters, 5 Toes 2 bar, 4. REST