WOD | FEBRUARY 23, 2015

WOD:

10min Ladder:

     1 x Hang Squat Cluster (95/65)

     1 x Box Jump (24/20) 

     2 x ...

3min Rest...

4min AMRAP: 

     Burpee Bar Hop

COMPETITOR'S WORK:

Strength: 

     Back Squat - 3 x 12 @ 50% 

Goat Work: 

     Choose a weakness and attack it! Play CrossFit for 10mins. 

Focused Mobility: 

     Test Squat - Feel out corners / Hips / Depth / Ankles - Take note 

     Take 6mins to Roll Quads / Hamstrings / IT Band

     Take 6mins and alternate b/w Couch Stretch and Banded Hamstring 1min at a time

     Re-test Squat! 

BOX INFO: 

2015 CrossFit Open: 

        - First WOD released on February 26th