WOD | February 22, 2016

WOD:

  5 rounds:

    12 x TTB

    15 x Wall Ball (20/14)

    12 x Cal Row

    15 x Burpee  

EXTRA WORK:

  Weightlifting:

    1. EMOM 8:

      2 x Power Clean @ 75% of Clean

    2. Snatch Push Press + OHS

      5 x 3 + 1

      *Build to Heavy

  Gymnastics:

    Strict Pull Up

      5 x 8 (hard) *weight if needed

  Conditioning:

    Rowing 8 rounds

      :20 Max Effort

      :10 recovery

      *rest 4 minutes repeat

BOX INFO: 

  Crossfit Open begins February 25, 2016

  Crossfit Open Blog on Website - read up!

  Muscle-up Seminar - TBD