Reminder 8am and 4pm classes only
WARM UP
4mins
10 Pause wall ball
10 scap retractions
10 Ring rows
Reminder 8am and 4pm classes only
MOBILITY
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Reminder 8am and 4pm classes only
SKILL/STRENGTH
Deadlift 5,5,5,5,5
Reminder 8am and 4pm classes only
WOD
“Legless”
2013 Reebok CrossFit Games WOD
For time:
27 Thruster 42.5/29kg
4 Legless rope climbs
21 Thruster 42.5/29kg
3 Legless rope climb
15 Thruster 42.5/29kg
2 Legless rope climb
9 Thruster 42.5/29kg
1 Legless rope climb
Reminder 8am and 4pm classes only
COMPETITORS
On a running clock
- on the 0 min – EMOM x10 Power snatch + Snatch balance, build every set
- on the 10th min – 10mins to hit a very heavy power clean and jerk – start at your snatch weight and build
- on the 20th min – 30 Burpee muscle ups for time -7min cutoff
- Todays WOD