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
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
Hang Snatch - positions
BUY IN
Hang Snatch Cycling
3 sets of 3 reps @ 70% of max weight lifted during cycling
rest 90 seconds between each set
WOD
21-15-9-6-3
Pull Ups
Burpees
Sit ups
CASH OUT
Strict HSPU to 2" deficit if possible
Every 90 seconds for 3 rounds +1 more HSPU than last week
MOBILITY
Lats
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