WOD 2/13/15
8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility
A- WU- 3 RNFT of: 30 Seconds Max Reps Double Unders/5 Inch Worms/250M Row -7 Minute Cap
B- 8 Minutes To WU Clean & Jerk + CrossFit Open Sectionals WOD 11.3= 5 Minutes Max Reps of: Clean (full squat) + Jerk (165/110#) or 8 Minutes To WU Clean & Jerk + 5 Minutes Max Reps of: Clean (full squat) + Jerk (95/65#)
C- Flex Event #2- “The Rig – Flexy Angie”= Partner WOD: In Teams of 4 Complete: 50 Double Unders/100 Pull Up’s/50 Double Unders/100 Push Up’s/50 Double Unders/100 Sit Up’s/50 Double Unders/100 K.B. Goblet Squat (70/53) or In Teams of 4 Complete: 100 Jump Rope Singles/100 Pull Up’s/100 Singles/100 Push Up’s/100 Singles/100 Sit Up’s/100 Singles/100 K.B. Goblet Squat (53/35) – 20 Minute Cap
Post your scores to the Whiteboard.
Important announcement:
Due to the dangerous tempatrures on Sunday, we have modified the scheudle. Classes at 9&10am are cancelled, Yoga is cancelled.
If you are not going to make it to the Box, please cancel your reservation.
Thank you,
Management.