“2/2/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL WOD

EMOM FOR 16 MIN

EVENS: 3-4 OHS @ 205/143

ODDS: 4-5 C2B

2/2/15 (No Measure)

Thoracic ext over roller

Oly wall squat (hands OH)

10 hollow rocks

20 trunk twists

10 PVC squats against wall

Burgerner WU

A: 3 POSITION HANG SNATCH POCKETS, MID THIGH, KNEES (8 mins to build to heavy complex)

B: Metcon (Weight)

EVERY 90 SEC FOR 6 ROUNDS 5 G2OH

L2: SNATCH @ 185/123

RX: CLEAN & JERK 185/123

SCALED: G2OH 115/73

Mobility

Lateral seam smash

Banded OH distraction

OPTIONAL CONDITIONING

2 X 800 WITH 1:1 REST