WOD | February 11, 2016

WOD:

  4 rounds:

    30 x Wall Ball

    20/16 x Calorie Row

    10 x Ring Dip

    *Rest 1 minute

  

EXTRA WORK:

  Weightlifting:

    1. Front Squat

      3 x 2 @ 85%

    2. Jerk Balance

      7 x 2 @ 50-60%

  Gymnastics:

    1. Strict HSPU

      4 x 6 *deficit as needed (Hard)

    2. For Quality

      Accumulate 2:00 L-Sit (scale to hanging L Sit)

      Accumulate 3:00 Plank

      Accumulate 4:00 Wall Sit

  Conditioning:

    2 min AMRAP

      Double Under

      *Rest 2 min

    2 min AMRAP

      Burpee

      *Rest 2 min

    2 min AMRAP

      KB Swing (53/35)

BOX INFO: 

  Crossfit Open begins February 25, 2016