3/27/2014

WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
Foam Roller

SKILL
Squat Clean

BUY IN
Deadlift
5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD
EMOTM: 15 minutes

1 Squat Clean ( 135/95 )

1 Box Jump

5 Jumping Jacks

CASH OUT
40m sprint relays

MOBILITY

Hamstrings

If you haven't watched any of the Open announcements, this is the week to tune in!  

Soon after Dave Castro announces the workout, five CrossFit Games champions will set the scores to beat. Four thousand fans will pack the stands at the Kezar Pavillion to watch Rich Froning Jr. (2011, 2012, 2013), Jason Khalipa (2008), Graham Holmberg (2010), Samantha Briggs (2013), and Annie Thorisdottir (2011, 2012).

http://games.crossfit.com/  @ 8pm tonight!