WOD for 21 FEB 2017

0500 and 1140ish at the Fred

THE OPEN IS UPON US!!!!

 

If you haven’t yet (which is most of you) sign up for the CrossFit Open at Games.CrossFit.com

It is a ton of fun! We are gonna be doing the workouts on Friday anyways so you mine as well compete!

I have a little over 2 weeks left soooo we need a level one to come coach at lunch time. We also need someone to do the programming and website. Any volunteers for all of the above? Email me or talk to me at lunch time.

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

10 Row Calories

10 Wall Balls

10 Ring Rows

 

WOD:

Complete as many rounds as possible in 10 mins of:

10 Chest-to-bar Pull-ups

10 Front Squats, 155/105 lbs

 

Strength:

3 Overhead Squats, 75% 1RM

Every 2 mins for 10 mins.

 

Skills:

Every 1 min for 10 mins do:

5 Ring Dips

3 Strict Handstand Push-ups

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