2/11/2015

ANNOUNCEMENTS

Did you sign up for the CrossFit Games Open?  There is a scaled division this year so EVERYONE can participate! 
More info and Register here: 2015 CrossFit Games

WARM UP

Bergener
DownHill Skier Hold
Deep Squat hold (get as low as possible, hold on to something if needed)
HSPU
Ring Dips
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific 

SKILL

Hang Clean - starting positions

BUY IN

Hang Clean Cycling
3 sets of 4 reps @ 70%
rest 90 seconds between each set

WOD

EMOTM for 27 minutes
Min 1: 15 Wallballs 20/14
Min 2: 25 DU + 8 OHS 75/45
Min 3: 15 KBS 70/53

CASH OUT

Recover

MOBILITY

Legs