WOD | MARCH 11, 2015

WOD:

Strength: 

     12 EMOM 

     ODD: 8 x Back Rack Lunge (135/95) (4 each) 

     EVEN: 5 x Strict Pull-up

Partner MetCon: 

     5min AMRAP: 

     P1: AMRAP Wall-ball (20/14)

     P2: 100ft of Burpee Broad Jump 

COMPETITOR'S WORK:

Conditioning: 

     3 Rounds: 

     800m Run 

     30 x Box Jump 

Goat Work: 

     *Choose a movement that is a weakness or could hold you up in the next Open WOD and attack it! 

Mobility: 

     Spend 6 Minutes in each area: 

     Hamstring: Band and/or Roller

     Hip: Couch stretch with/without Band 

     T-Spine: Roller w/ Barbell 

BOX INFO: 

2015 CrossFit Open: 

        - Score are due on Monday at 6pm. 

        - Video submissions are the responsibility of the athlete.