WOD | February 12, 2016

WOD:

  30-20-10-5

    Push Press (95/65)

    Pull up

EXTRA WORK:

  Weightlifting:

    Hang Clean & Jerk

      5 x 2 + 1 @ 75%

  Gymnastics:

    1. 3 Rounds (Quality)

      Accumulate 60 seconds in Handstand

      15 x Hollow Rocks

      15 x Ring Row

    *Rx is free standing hand stand

  Conditioning:

    3 Rounds

      30 x Burpee Box Jump

      Rest 1:1

BOX INFO: 

  Crossfit Open begins February 25, 2016