WOD | JANUARY 8, 2016

WOD:

  Open WOD 14.5

    21-18-15-12-9-6-3

      Thrusters (95/65)

      Burpee

EXTRA WORK:

  Weightlifting

    1. Power Snatch + OHS

      Heavy Single

      3 x 1 @ -10%

  2. Front Squat

    4 x 3 @ 80%

  Gymnastics:

    Strict Ring Dips

      4 x 90%

  Conditioning:

    2 rounds:

      600 m row

      *Rest 2 min

      400 m row

      *Rest 2 min

      200 m row

      *Rest 5 minutes  

BOX INFO: 

  IN-HOUSE COMP: January 30, 2016

      -Sign-ups in Wodify Saturday, January 16th @ noon)

  Crossfit Open begins February 25, 2016