WOD | February 21, 2017

WOD:

30-20-10

   Dumbbell Thruster (45/35)

   C2B Pull Up

   Box Jump (24/20)  

 

EXTRA WORK:

A1. Back Squat

      1 x 8 @ 60%

      1 x 2 @ 80%

      1 x 8 @ 60%

      1 x 2 @ 85%

      1 x 8 @ 60%

      1 x 2 @ 90%

A2. 6 x 20 Cal Row/ Bike (between Squat sets)

 

Mobility:

2 Rounds

   1:00 Foam Roll Lats (ea.)

   1:00 Shoulder extension

   12 x McKenzie (ea.)

VERGE STUFF: 

Get signed up for the first ever Verge Open by 2/22! 

CrossFit Open begins Thursday 2/23